Warm Up
Run 400m or Row 500m
Dynamic Drills
Then
- Inchworms x 5
- Box Jump/Step Down x 10
- Scap Pull Up x 10
Workout of the Day
A. 5 Sets
- A1: Power Clean x 2.2.2 – Rest 10 seconds between doubles
- A2: Seated Box Jump x 3 @ 13X1
- A3: Side Bridge x 30-45 seconds per – Rest 60 seconds
B. For time, complete:
- Run 800m
- GTO x 9 (135/95)
- Run 600m
- GTO x 12
- Run 400m
- GTO x 15
-Time cap at 20 minutes.
