Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Dislocate x 10
- OHS x 15
- Ring Row x 5 @ 21X1
Workout of the Day
A.
- A1:Front Squat – Build to a 3RM in 12 minutes
- A2: Prone Plank x 45-60 seconds between sets
B. 4 Sets
- B1: Weighted Pull Up x 2-3 reps @ 21X1
- B2: Side Bridge x 30-45 seconds per side
C. 3 Sets
- 60 seconds- Wallball
- 60 seconds- Double Under
- 60 seconds- KBS
- 60 seconds- Burpee
Rest 60 seconds between sets
Score total reps for each exercise. (i.e.: Wallball 100, DU 320, KBS 115, Burpee 80)
