Warm Up
Row or Bike 15/12 Cals
Ankle, Hip, and Front Rack Mobility
Then, 2 Rounds of:
- Front Squat x 5 (barbell only) + Alternating Elbow Rotations x 10
- Wall Walk x 2-3
Workout of the Day
A. 4 Sets:
- Front Squat x 4 @ 20X1 @ 55-60% of FS 1RM
Rest 15-20 seconds, then:
- Back Squat x 8 @ 20X1
Rest 2 minutes between sets
B. 4 Sets:
Against a 3 minute clock:
- Double Under x 50
- Row or Assault Bike 12/9 Cals
- Wallball x max reps in time remaining (20/14lbs to 10/9′ target)
Rest 3 minutes between sets
