Warm Up
Row 300m
Dynamic Drills
Then 2 Rounds
- Ring Row x 5 @ 2111
- Scap Push Up x 10
- Bottoms Up KB Walk x 15m per
Workout of the Day
A. 4 Sets
- A1: Seated Press x 4-6 reps @ 21X1 – Rest 60 seconds
- A2: SA Bent Row x 6-8 reps @ 21X1 – Rest 60 seconds
- A3: Hollow Hold/Rocks x 20-30 seconds – Rest 60 seconds
B.
Every minute on the minute for 12 minutes:
- Odd – CTB Pull Up x 7-10 OR Muscle Up x 3-4 reps
- Even – Burpee Box Jump Over x 7
