Warm Up
Run or Row 250m
Dynamic Drills
Then
- Dislocates x 10
- T Push Ups x 10
- Walking Lunge w/twist x 1 length
Workout of the Day
A. 4 Sets
- A1: Press x 4-6 reps @ 20X1 – Rest 45 seconds
- A2: Side Bridge x 30 seconds per – Rest 45 seconds
B. 3 Sets
- B1: Chin over bar hold (pronated) x 30 seconds – Rest 60 seconds
- B2: Ring Support hold x 30 seconds – Rest 60 seconds
C.
In teams of 2, partners will alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
- Wallball x 8 (20/14)
- KBS x 8 (53/35)
- Burpees x 8
