Warm Up
Row 500m or Run 400m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Thruster x 10 (45/35)
- Ring Row x 5 @ 2111
Workout of the Day
A. 4 Sets
- A1: Front Squat x 3-4 reps @ 20X1 – Rest 60 seconds
- A2: Chin over bar (Throat to bar if possible) x 20-30 seconds – Rest 60 seconds
- A3: SA Bent Row x 6-8 per @ 21X1 – Rest 60 seconds
-Alternate grip for A2 for a total of 2 sets pronated and 2 sets supinated.
B.
In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
- Thruster x 7 (95/65)
- Pull Up x 7
- Burpee x 7
