Warm Up
Jumprope 3 minutes
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Bar Tap x 12
- Front Squat x 6 (45/35lbs)
- Burpee Broad Jump x 3
Workout of the Day
A. 4 Sets
- A1: Front Squat x 6 @ 30X1 – Rest 90 seconds
- A2: Weighted Pull Up (Pronated) x 3-4 @ 2011 OR 2-3 Negatives @ 50A1 – Rest 90 seconds
B. Complete 4 Rounds for time of:
- Double Under x 40
- Wallball x 20 (20/14lbs to 10/9′ target)
- CTB Pull Up x 10
