Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
2 Rounds
- 5 Box Jumps/Step Down
- 10 Goblet Squats
- 10 KBS
Workout of the Day
Every minute on the minute for 12 minutes:
- Odd – 1 Power Clean + 7 Front Squats @ 50-60% of FS 1RM
- Even – FLR on floor x 30 seconds
Rest/Walk 5 minutes
Every minute on the minute for 12 minutes:
- Odd – Deadlift x 7 @ 50-60% of 1RM
- Even – Burpees x 10
Rest/Walk 5 minutes
Every minute of the minute for 12 minutes:
- Odd – 7 Push Press @ 50-60% of 1RM
- Even – Row 12/10 Calories