Warm Up
Row or Bike 2 minutes
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Goblet Squat x 8 @ 30X1
- Scap Pull Up x 8
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 @ 30X1 – Rest 90 seconds
- A2: Weighted Pull Up (Pronated) x 3-4 @ 2011 OR 2-3 Negatives @ 50A1 – Rest 90 seconds
B. 3 Sets
Against a 4 minute clock:
- Row 500m
- Wallball x 25 (20/14lbs to 10/9′ target)
- CTB Pull Up x max reps in time remaining
-Rest EXACTLY 4 minutes between.