Warm Up
Row or Assault Bike 3 minutes
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Scap Pull Up x 10
- Front Squat x 10 (45/35)
- Push Press x 10
Workout of the Day
A. 2 Sets
- Bar Tap x 10
- Alt DB Snatch x 10
- Alt. Weighted Step Up x 10 (20″)
B. 5 Sets
- B1: Front Squat x 2-3 @ 20X1 with 80-85% of 1RM – Rest 20 seconds
- B2: CTB Pull Up x 10-15 – Rest 20 seconds
- B3: Wallball x 18 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.
