Warm Up
2 Rounds of:
- Row 250/200m No Straps
- Jumprope 30 seconds
- Deadhang 30 seconds
Ankle & Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 5 @ 30X1
- Burpee Broad Jump x 1.1
Workout of the Day
A. 4 Sets
- A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
- A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds
B. Complete as many reps as possible in 5 minutes of:
- Run 800m
- Double Under x max reps
Rest 3 minutes, then:
Complete as many reps as possible in 5 minutes of:
- Row 1000m
- Wallball x max reps (20/14lbs to 10/9′ target)
