Warm-up:
200m Run then 2rds of:
60sec Partner Banded Squat Therapy
8 Push-up to Spiderman
Strength:
Front Squat
4×80, 3×85, 2×90, 1-2×95%
Workout of the Day
3min AMRAP
8 Thruster (115/75)
8 C2B
Rest 2min
3min AMRAP
10 Thruster (95/65)
10 Pull-up
Finish:
3 sets
Single Arm KB/DB Row @2111 x 8 each
DB Tricep Press x 10-12
Hollow Hold x 30-45sec