Warm Up
Run 250m
Dynamic Group Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Front Squat x 5 @ 20X1 (45/35lbs)
- T Push Up x 10
- Bar Tap x 10
Workout of the Day
A. 4 Sets
- A1: Front Squat x 3 @ 20X1 – Rest 90 seconds
- A2: Dynamic Push Up x 5-7 – Rest 90 seconds
B. 3 Sets
- Weighted Pull Up (Pronated) x 2-3 @ 20X1 – Rest as needed.
C. For time:
- Wallball x 21 (20/14lbs to 10/9′ target)
- Pull Up x 21 (CTB if possible)
- Run 400m
- Wallball x 15
- Pull Up x 15
- Run 400m
- Wallball x 9
- Pull Up x 9
- Run 400m
