Warm Up
Row 250m (No Straps)
Ankle, and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 5 @ 30X1
- SA Ring Row x 5 per
Workout of the Day
A. 4 Sets
- A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
- A2: Ext. Rotation x 8-10 per @ 2020 – Rest 60 seconds
B. For time:
- Run 800m
- Thruster x 50 (45/35)
- Burpee x 30
