Warm Up
Row or Bike 3 minutes
Ankle and Hip Mobility
Then 2 Rounds of:
- Scap Pull Up x 5
- Front Squat x 5 (45/35lbs)
- Alt Box Step Up x 10
Workout of the Day
Performace
A. 2 Sets
- Bar Tap x 10
- Alt DB Snatch x 10
- Alt. Weighted Step Up x 10
B. 5 Sets
- B1: Front Squat x 2-3 @ 20X1 with 80-85% of 1RM – Rest 20 seconds
- B2: CTB Pull Up x 10-15 – Rest 20 seconds
- B3: Wallball x 18 UNBROKEN – Rest 3 minutes
C. 2 Sets
- Couch Stretch x 90 seconds per
GPP
A. 2 Sets
- Active Hang 30 seconds
- Alt DB Snatch x 10
- Alt. Weighted Step Up x 10
B. 5 Rounds
- DB Front Squat x 10
- Ring Row x 10
- Russian KBS x 10
- Rest 1 minute
C. 2 Sets
- Couch Stretch x 90 seconds per
