Warm Up
Run or Row 250m
Accumulate 3 minutes in the bottom of the Goblet Squat
Then 2 Rounds of:
- Dislocate x 10
- OHS x 10
- Bar Tap x 10
Workout of the Day
A. 4 Sets
- A1: Back Squat x 8 @ 30X1 – Rest 60 seconds
- A2: DB External Rotation x 8-10 per @ 2020 – Rest 60 seconds
B. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:
- Run 250m
- Goblet Squat x 15 (53/35)
- TTB x 10
