Warm Up
Row or Run 250m
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Dislocate x 10
- Supinated Grip Bar Tap x 10
- Front Squat x 6 @ 30X1 (45/35lbs)
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 @ 30X1 – Rest 90 seconds
- A2: Weighted Chin Up (Supinated) x 3-4 @ 2011 OR 2-3 Negatives @ 50A1 – Rest 90 seconds
B. 3 Sets
Against a 4 minute clock:
- Run 400m
- DB Front Squat x 10 (50/35 per hand)
- CTB Pull Up x 10
- Double Under x max reps in time remaining
-Rest EXACTLY 4 minutes between.