Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle and Hip Mobility
Then
- OHS x 10 @ 30X1
- Good Morning x 10
- Box Jump/Step Down x 5
Workout of the Day
A. 4 Sets
- A1: Back Squat x 2-3 reps @ 30X1 – Rest 60 seconds
- A2: Y,T,W x 8-10 reps – Rest 60 seconds
- A3: FLR x 30-45 seconds – Rest 60 seconds
B. 3 Sets
Against a 4 minute clock:
- Run 400m or Row 500m
- Box Jump Over x 10 (24/20″)
- Thruster x max reps in time remaining (95/65)
Rest 4 minutes between.
