Warm Up
Row, Run, Bike, or Ski 3 minutes
Ankle and Hip Mobility
Then 2 Rounds with empty barbell of:
- Elbow Rotations x 5 per
- Front Squat x 5
- Press x 5
- Thruster x 5
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds
- A2: Dynamic Push Up x 6-8 – Rest 60 seconds
B. 3 Sets
Against a 4 minute clock:
- Row 500m or Run 400m
- Thruster x 15 (UNBROKEN)
- Bar Muscle Up OR CTB Pull Up x max reps in time remaining
-Rest 4 minutes between sets
