Warm Up
Ankle, Hip, and Front Rack Mobility
In teams of 3, complete 2 Rounds each of:
- Partner A – Run/Row 250m
- Partner B – Jumprope Single Unders
- Partner C – Front Squat x 10 (45/35lbs) + FLR
-Rotate stations when the rowing/running partner completes the distance.
Workout of the Day
A. 6 Sets – Front Squat @ 20X1
- Set 1 – 3 reps @ 80%
- Set 2 – 2 reps @ 85%
- Set 3 – 1 rep @ 90%
- Set 4 – 3 reps @ 85%
- Set 5 – 2 reps @ 88%
- Set 6 – 1 rep @ 95%
Rest 2 minutes between.
B. 3 Sets
Against a 4 minute clock:
- Run 400m
- Wallball x 30 (20/14lbs to 10/9′ target)
- Double Under x max reps in time remaining
Rest exactly 4 minutes between.
