Warm Up
Row 20/15 Cals (no straps)
Ankle, Hip and Front Rack Mobility
Then, 2 Rounds of:
- Front Squat x 5 + Elbow Rotation x 10
- Wall Walk x 2-3
Workout of the Day
A. 4 Sets:
- Front Squat x 3 @ 20X1 @ 70-75% of FS 1RM
Rest 15-20 seconds, then:
- Back Squat x 6 @ 20X1
Rest 2 minutes between sets
B. 3 Sets for Max Reps/Cals
Against a 4 minute clock:
- 2 minutes – Row for Cals
- 1 minute – Bar Facing Burpee x max reps
- 1 minute – Wallball x max reps (20/14lbs to 10/9′ target)
Rest 4 minutes between sets
