:startwod:
Warm Up
Joint Mobility
Light Stretching
Row 1000 Meters or Run 800 Meters
Strength Workout (SWOD)
Back Squat 5 – 5 – 5
Daily Workout (DWOD)
“Black Jack”
Push Ups 20 – 19 – 18 ……….. 3 – 2 – 1
Sit Ups 1 – 2 – 3 ………….18 – 19 – 20
Cool Down
Foam Roll
Stretch
Trigger Point
:endwod:
Do 2 or 3 warm up sets before doing the work sets on the Back Squats. Go as heavy as possible to hit 5 rep max efforts. Rest as needed then begin “Black Jack”.
