Warm Up
Row or Run 250
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- OHS x 10 @ 20X1
- Ring Rows x 10 @ 21X1
- Hang from Pull Up bar x 30 seconds
Workout of the Day
A. 4 Sets
- A1: Front Squat x 2-3 reps @ 20X1 – Rest 60 seconds
- A2: Weighted Pull Ups x 2 @21X1 OR 2-3 reps @ 40A1 – Rest 60 seconds
- A3: Prone Plank on Elbows x 45-60 seconds – Rest 60 seconds
-If you are still working on unassisted pull ups, perform the 2 reps in A2 at 40A1- Rest 30 seconds – Then perform Ring Rows x max reps @ 2010.
B. For time
Complete rounds of 21,15,9 reps of:
- Thrusters (95/65)
- Burpees
