Warm Up
Run or Row 250m
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 6 @ 30X1
- Box Jump/Step Down x 3
Workout of the Day
A. 4 Sets
- A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
- A2: Ext. Rotation x 8-10 per @ 2020 – Rest 60 seconds
B. For time:
- Run 800m
- Thruster x 50 (75/55lbs)
*Run 150m every time you break the Thrusters.
