Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Goblet Squat x 8 @ 30X1
- Bar Tap x 10
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 @ 30X1 – Rest 90 seconds
- A2: Weighted Chin Up (Supinated) x 3-4 @ 2011 OR 2-3 Negatives @ 50A1 – Rest 90 seconds
B. 3 Sets
Against a 4 minute clock:
- Run 400m
- Wallball x 20 (20/14lbs to 10/9′ target)
- CTB Pull Up x 10
- Double Under x max reps in time remaining
-Rest exactly 4 minutes between.
