Warm Up
Row 500m or Run 400m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Goblet Squats x 10 @ 30X1
- Ring Rows x 5 @ 20X1
Workout of the Day
A. 4 sets
- A1: Front Squat x 3-4 reps @ 31X1 – Rest 60 seconds
- A2: Weighted Pull Ups x 2-3 reps @ 20X1 OR 2-3 reps @ 40A1
- A3: Side Bridge x 30 seconds per – Rest 60 seconds
-Pay attention to the pause on the Front Squats. Don’t bounce out of the hole
-If you are still working on unassisted pull ups, perform 2 reps @ 40A1 – Rest 30 seconds – Then perform Ring Rows x max reps @ 20X1
B. 3 Sets
Against a 4 minute clock:
- Run 400m or Row 500m
- Wallball x max reps in time remaining
Rest 4 minutes between sets
