Warm Up X2

  • Jump Rope x100
  •  10 OHS
  • 10 Push ups
  • 10 Jump Pull-ups
  • Balance on Precision Trainer 1:00

Mobility

  • Banded Ankle Mobility 1:00 per side
  • Hold bottom of Squat position while holding kettlebell 1:00

Weight Training: Use New Working Max (1RMx0.9+10#)

Front Squat after warm-up sets: 65%x5, 75%x5, 85%xmax reps (at least 5 @8-9RPE, try to beat score from 10/17)

Workout

3 supersets, 1:00 rest:
Ab Wheel x12
Glute Ham Raise x12
 

For time:
Row 500m
50 burpees

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