Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Goblet Squat x 10 @ 20X1
- Scap Pull Up x 10
- Box Jump/Step Down x 10
Workout of the Day
A. 4 Sets
- A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds
- A2: Weighted Chin Up x 3-4 @ 21X1 – Rest 60 seconds
- A3: Double Under x max reps in 30 seconds – Rest 60 seconds
B. 3 Sets
Against a 4 minute clock:
- Run 400m
- Wallball x 30 (20/14)
- Pull Up x max reps in time remaining
Rest 4 minutes between.
