Warm Up
Row or Assault Bike 25/20 Cals
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Goblet Squat x 10 @ 20×1
- SA Ring Row x 5 per @ 2011
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds
- A2: Supinated Ring Row x 8-10 @ 2111 – Rest 60 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
- Double Under x 30
- Wallball x 20 (20/14lbs to 10/9′ target)
- TTB x 10
C. 3 Sets
- Incline Thumbs Up Reverse Fly x 8-10 @ 3011 – Rest 90 seconds
