Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle and Hip Mobility
Then
- Goblet Squat x 10 @ 30X1
- Ring Row x 10 @ 2011
Workout of the Day
A. 5 Sets
- A1: Back Squat x 3-4 @ 30X1 – Rest 60 seconds
- A2: Reverse Flys x 8-10 @ 2011 – Rest 60 seconds
B.
Every minute on the minute, for 15 minutes:
- Minute 1 – Wallball x 12-15 (20/14)
- Minute 2 – Burpee Box Jump x 6-8 (24/20″)
- Minute 3 – Toes to Bar x 8-10 OR Sit Up x 12-15
