Warm Up
Jumprope 3 minutes
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Bar Tap x 10
- Goblet Squat x 8 @ 20X1
- T Push Up x 6
Workout of the Day
A. Front Squat – Test 1RM
- Set 1 – 5 reps @ 65-70%
- Set 2 – 3 reps @ 70-75%
- Set 3 – 1 rep @ 80-85%
- Set 4 – 1 rep @ 90-95%
- Set 5 – Test 1RM
- Set 6 – (Optional) Exceed Set 5
B. Weighted Pull Up – Test 1RM
C. For time:
- Wallball x 104 (20/14lbs to 10/9′ target)
- Pull Up x 52
-10 minute cap.
