Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle and Hip Mobility
Then 2 Rounds of:
- Box Jump/Step Down x 3
- Dislocate x 6
- Goblet Squat x 9 @ 31X1
Workout of the Day
A. 4 Sets
- A1: Back Squat x 6-8 @ 31X1 – Rest 60 seconds
- A2: Powell Raise x 8-10 per @ 2020- Rest 60 seconds
B. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
- Thruster x 7 (105/75)
- CTB Pull Up x 7
- Box Jump Over x 7 (24/20)
