Warm Up
Row or Run 250m
Dynamic Drills
Ankle and Hip Mobility
Then 2 Rounds of:
- Thruster x 10 (45/35lbs)
- Bar Tap x 10
Workout of the Day
A. 4 Sets
- A1: Back Squat x 4-6 @ 31X1 – Rest 60 seconds
- A2: Ext. Rotation x 8-10 per @ 2020 – Rest 60 seconds
B. 4 Sets
Against a 3 minute clock:
- Row 500m or Run 400m
- Thruster x max reps in time remaining (95/65)
Rest 3 minutes between.
