Warm Up
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Y T W Shoulder Activation x 2 minutes
- Alt. Turkish Get Ups x 10
Strength/Skill
4 Sets
- A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds
- A2: Weighted Pull Up x 1 rep @ 20X1 OR 2 reps @ 40A1 – Rest 30 seconds
- A3: Pull Ups x max reps OR Ring Rows (As horizontal as possible) x max reps – Rest 60 seconds
MetCon
2 Sets
Complete as many Burpees as possible in 3 minutes.
Rest 3 minutes between
-2 hand touch to a 6″ target for Burpees.
