Warm Up
Row, Bike, or Ski 2 minutes
Ankle, Hip and Front Rack Mobility
Then, 2 Rounds:
- Scap Pull Up x 5 + Bar Tap x 5
- Front Squat x 5 + Back Squat x 5
Workout of the Day
A. 4 Sets:
- Front Squat x 3 @ 20X1 @ 65-70% of FS 1RM
Rest 15-20 seconds
- Back Squat x 6 @ 20X1
Rest 2 minutes between sets
B. For Time:
21, 15, and 9 reps of each:
- Row, Bike, or Ski Cals
- TTB
- Thruster (95/65lbs)
GPP
A. 4 Sets:
- Front Squat x 3 @ 20X1 @ 65-70% of FS 1RM
Rest 15-20 seconds
- Back Squat x 6 @ 20X1
Rest 2 minutes between sets.
C. For time:
21, 15, and 9 reps of each:
- Row, Bike, or Ski Cals
- Hanging Knee Rase
- DB Thruster
