Warm Up
Run or Row 250m
Dynamic Drills
Ankle and Hip Mobility
Then
- Goblet Squat x 10 @ 30X1
- Ring Row x 10 @ 2111
Workout of the Day
A. 4 Sets
- A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
- A2: SA Bent Row x 6-8 @ 2111 – Rest 60 seconds
B.
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- Thruster x 10 (95/65)
- Run 250m
- Pull Up x 10
