Warm Up
Row or Run 250m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- T Push Up x 10
- Box Jump/Step Down x 10
- Thruster x 10 (45/35)
Workout of the Day
A. 5 Sets
- A1: Front Squat x 2-3 @ 31X1 – Rest 60 seconds
- A2: Nose to Wall Shoulder Taps x 16-20 OR N2W Hold x 30-45 seconds – Rest 60 seconds
B. Complete as many reps as possible in 7 minutes of an ascending ladder of:
- Thruster x 3 (95/65)
- Box Jump x 3 (24/20)
- Thruster x 6
- Box Jump x 6
- Thruster x 9……..
-continue in this fashion, adding 3 reps to each movement, until time expires.
