Warm Up
Row 300m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Goblet Squats x 10 @ 30X1
- Ring Rows x 5 @ 20X1
- T Push Ups x 10
Workout of the Day
A. 4 Sets
- A1: Front Squat x 6-8 reps @ 30X1 – Rest 60 seconds
- A2: Weighted Pull Ups x 2-3 reps @ 20X1 OR 2-3 reps @40A1 – Rest 60 seconds
- A3: Strict Pull Ups or Ring Rows x max reps – Rest 60 seconds
- A4: FLR on Rings x 45-60 seconds – Rest 60 seconds
B.
In teams of 2, partners will alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- Run 250m
- Wallball x 15 (20/14)
- Burpee x 10
