Warm Up
Row or Run 400m
Then 2 Round of:
- Squat to Stand x 5
- Scap Pull Up x 10
- Goblet Squat x 5 @ 42X1
Ankle and Hip Mobility
Then
Back Squat x 10 (45/35) @ 30X1
Workout of the Day
A. 4 Sets
- A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
- A2: Ring Row (As Horizontal as Possible) x 6-8 @ 2111 – Rest 60 seconds
B. 3 Sets
Against a 4 minute clock:
- Row 500m or Run 400m
- Ground to Overhead x 10 (135/95)
- CTB Pull Up x max reps in time remaining
Rest 4 minutes between
