Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 @ 20X1 – Rest 60-90 seconds
- A2: Side Bridge x 30-45 per – Rest 60-90 seconds
B. 4 Sets
- B1: Weighted Pull-Up x 2-3 reps @ 21X0 – Rest 45-60 seconds
- B2: Strict Pull-Up x Max Reps @ 20X0 – Rest 45-60 seconds
- B3: L-Sit x 30-45 seconds (accumulated) – Rest 2 minutes
C.
Complete as many reps as possible in 8 minutes of:
- Run 200m
- Wallball (20/14) x max unbroken reps
-everytime the ball hits the ground you must perform the run and there is no resting while holding the ball. Score is total number of WB.
