Warm Up
Run 250m
Ankle, Hip, and Front Rack Mobility
Then, 2 Rounds of:
- Scap Pull Up x 5 + Bar Tap x 5
- Alternating Elbow Rotations x 10 + Front Squat x 5
- Box Jump x 1.1.1
Workout of the Day
A. Front Squat – Test 1RM
- Set 1 – 5 reps @ 65-70%
- Set 2 – 3 reps @ 70-75%
- Set 3 – 2 reps @ 80-85%
- Set 4 – 1 rep @ 90-95%
- Set 5 – Test 1RM
- Set 6 (optional) – Exceed Set 5 weight
B. Complete as many rounds and reps as possible in 15 minutes of:
- Run 400m
- Wallball x 25 (20/14# to 10/9′ target)
- CTB Pull Up x 15
