Warm Up
Run or Row 250m
Group Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Goblet Squat x 5 @ 32X1
- SA KB OH Carry x 1 length per
Workout of the Day
A. 4 Sets
- A1: Front Squat x 5 @ 32X1 – Rest 60 seconds
- A2: Double KB L Seated Press x 8-10 @ 21X1 – Rest 60 seconds
B.
In teams of 2, with only 1 person working at a time, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
- KB or DB Thruster x 10 (UNBROKEN)
- Run or Row 250m
