Warm Up
Row 300/250m
Ankle and Hip Mobility
Then 2 Rounds of:
- Dislocate x 10
- OHS x 10
- Burpee Broad Jump x 1.1
Workout of the Day
A. 4 Sets
- A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
- A2: SA Trap 3 Raise x 8-10 per @ 2011 – Rest 60 seconds
B. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
- Burpee Box Jump Over x 10 (24/20″)
- Alt. DB Snatch x 10 (50/35lbs)
