Warm Up
Jumprope 3 minutes
Ankle, Hip, and Front Rack Mobility
Then
- Pull Up or Ring Row x 5
- Goblet Squat x 10 @ 20X1
- Box Jump/Step Down x 5
Workout of the Day
A. Front Squat – Build to a 1RM in 15 minutes
B. Weighted Pull Up – Build to a 1RM
C.
Complete as many reps as possible of:
- 3 minutes – Wallball x max reps
- 1 minute – Rest
- 2 minutes – Pull Ups x max reps
- 1 minute – Rest
- 1 minute – Double Under x max reps
-Post your scores for each exercise and the total number of reps. (Wallball -75, Pull Up -50, Double Under -100, Total -225)
