Warm Up
Run 400m or Row 500m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Goblet Squat x 10 @ 20X1
- Ring Row x 10 @ 2111
Workout of the Day
A. 5 Sets
- Front Squat x 5,4,3,2,1 (Not a 1RM)
-Rest 2 minutes between.
B. 4 Sets
- B1: Weighted Pull Up x 2-3 @ 21X0 – Rest 60 seconds
- B2: Strict Pull Up x max reps – Rest 60 seconds
- B2: Double Under x max reps in 30 seconds – Rest 60 seconds
C. 3 Sets for time of:
- Run 400m or Row 500m
- Wallball x 30 (20/14)
