Warm Up
Run or Row 250m
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Front Squat x 7 @ 32X1 (45/35lbs)
- SA Bottoms Up KB Carry 90/90 x 50ft per
Workout of the Day
A. 4 Sets
- A1: Front Squat x 7 @ 32X1 – Rest 60 seconds
- A2: Single Arm Seated Press x 8-10 per @ 21X1 – Rest 60 seconds
B. 4 Sets
- Run 250m
- Wallball x 15 (UNBROKEN)
- Pull Up x 12 (CTB if possible)
Rest 30 seconds between Sets.
