Warm Up
Run or Row 250m
Then 2 Rounds of:
- Cat Cow x 10
- Prone Kneeling T Spine Rotation x 5 per
- Seated Wallslide x 10
- SA FLR x 20-30 seconds per
Workout of the Day
A. 4 Sets
- A1: Press x 3-4 @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
B. Complete as many rounds and reps as possible in 15 minutes of:
- Thruster x 10 (95/65lbs)
- Bar Facing Burpee x 10
- Run or Row 200m
