Warm Up
Row 2 minutes (No Straps)
Ankle, Hip, Front Rack Mobility
Then, 2 Rounds:
- Front Squat x 5 @ 20X1 (Bar only)
- Jump Rope x 30 seconds
- Wall Walk x 2
Workout of the Day
A. 6 Sets – Front Squat @ 20X1
- Set 1 – 3 reps @ 80%
- Set 2 – 2 reps @ 85%
- Set 3 – 1 rep @ 90%
- Set 4 – 3 reps @ 85%
- Set 5 – 2 reps @ 88%
- Set 6 – 1 rep @ 95%
Rest 2 minutes between sets
B. 4 Sets:
Against a 4 minute clock:
- Run 400m
- Wallball x 25
- Double Under x max reps in time remaining
Rest 4 minutes between
