Warm Up
Row 250m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Goblet Squat x 7 @ 32X1
- Scap Push Up x 10
Workout of the Day
A. 4 Sets
- A1: Front Squat x 7 @ 32X1 – Rest 60 seconds
- A2: Single Arm Seated Press x 8-10 per @ 21X1 – Rest 60 seconds
B. 4 Sets
- Run 250m
- Wallball x 15 (UNBROKEN to 10/9′ target)
- Pull Up x 12 (CTB if possible)
- Rest 30 seconds
-Wallball must be unbroken. Post your total working time and what size medball you used. Also indicate what type of pull ups you performed.
