Warm Up
Jumprope 3 minutes
Group Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Goblet Squat x 10
- SA Bottoms Up KB Carry x 1 length
Workout of the Day
A. 4 Sets
- A1: Front Squat x 2-3 @ 20X1 – Rest 60 seconds
- A2: Side Bridge x 30 seconds per – Rest 60 seconds
B. 3 Sets
- B1: Push Press x 4-6 – Rest 60 seconds
- B2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
C. In teams of 2, partners alternate movements to complete as many rounds and reps as possible 10 minutes of:
- Burpee x 10
- CTB Pull Up x 10
- Goblet Squat x 10 (53/35)
