Warm Up
Row or Run 250m
Dynamic Drills
Ankle, Hip, and Front Rack Mobiliy
Then 2 Rounds of:
- Front Squat x 5 @ 20X1 (45/35lbs)
- Scap Push Up x 10
Workout of the Day
A. 5 Sets – Front Squat @ 20X1
- Set 1 – 5 reps @ 70%
- Set 2 – 4 @ 75%
- Set 3 – 3 @ 80%
- Set 4 – 2 @ 85%
- Set 5 – 1 @ 90%
–Rest 2 minutes between sets. Accumulate a total of 50 Perfect Push Ups or 30 Strict HSPU between sets of Front Squats.
B. 3 Rounds for time of:
- Run 400m
- Wallball x 30 (20/14lbs to 10/9′ target
-14 minute cap. Score is the time it takes to complete the workout or the total number of Wallballs completed in the allowed time.
