Warm Up
Run or Row 250m
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 8 @ 30X1
- T Push Up x 8
- Alt Box Step Up x 8 (24/20″)
Workout of the Day
A. 4 Sets
- A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
- A2: Powell Raise x 8-10 per @ 2020 – Rest 60 seconds
B.
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:
- Run 250m
- Thruster x 12 (95/65lbs)
- Burpee Box Jump Over x 9 (20/20″)
