Warm Up
Jumprope 3 minutes
Ankle and Hip Mobility
Then 2 Rounds of:
- Scap Push Up x 10
- SA OH Walking Lunge x 50ft – Left
- Bar Tap x 10
- SA OH Walking Lunge x 50ft – Right
Workout of the Day
A. 6 Sets – Back Squat @ 30X1
- 3,2,1,3,2,1 – Rest 2-3 minutes between.
1st @ 80%, 2nd @ 85%, 3rd @ 90%, 4th @ 85%, 5th @ 90%, 6th @ 95%.
B. Complete as many rounds and reps as possible in 12 minutes of:
- Thruster x 12 (UNBROKEN)
- Pull Up x 9 (CTB if possible)
- Box Jump Over x 6 (24/20″)
