Warm Up
Jumprope 3 minutes
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Burpee Broad Jump x 3
- Wall Walk x 1 (SLOW)
Workout of the Day
A. 3 Sets for Quality
- Bar Tap x 10
- Box Jump/Step Down x 10
- Deck Squat x 10
B. 5 Sets
- B1: Front Squat x 3 @ 20X1 with 75-80% of 1RM – Rest 20 seconds
- B2: CTB Pull Up x 10-15 – Rest 20 seconds
- B3: Wallball x 15 UNBROKEN – Rest 3 minutes
-Front Squats may be taken from the rack, but working from the floor is encouraged. Stick to the prescribed rest periods.
C. 2 Sets
- Couch Stretch x 90 seconds per
