Warm Up
Row or Bike 15/12 cals
Ankle, Hip and Front Rack Mobility
Then, 2 Rounds of:
- Front/Back Squat x 10
- Alternating Elbow Rotations x 10
- Bar Tap x 10
Workout of the Day
A. 4 Sets:
- Front Squat x 3 @ 20X1 @ 72-77% of FS 1RM
Rest 15-20 seconds
- Back Squat x 6 @ 20X1
Rest 2 minutes between sets.
B. Complete 4 Rounds for time of:
Wallball x 25 (20/14lbs to 10/9′ target)TTB x 15
C. 10 minutes – SLIPS practice
