Warm Up
Row or Run 250m
Dynamic Drills
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 8 @ 30X1
- Burpee Broad Jump x 2
Workout of the Day
A. 4 Sets
- A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
- A2: Lying Ext. Rotation x 8-10 per @ 2020 – Rest 60 seconds
B. In teams of 2, partners alternate full rounds to complete 5 each of:
- Run 150m
- Thruster x 12 (95/65)
- CTB Pull Up x 9
