Warm Up
Jumprope 3 minutes
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Elbow Rotations x 5 per
- Front Squat x 5 @ 32X1 (45/35lbs
- Hang from Bar x 30 seconds
Workout of the Day
A. 4 Sets
- A1: Front Squat x 5 @ 32X1 – Rest 60 seconds
- A2: Single Arm Ring Row x 6-8 per @ 2111 – Rest 60 seconds
B. 3 Sets
- Double Under x 30
- Wallball x 18 (UNBROKEN)
- Pull Up x 15 (CTB if possible)
- Rest 60 seconds
