Warm Up
Run or Row 250m
Then
- Inchworm x 5
- Squat to Stand x 10
- Dislocate x 15
Workout of the Day
A. 4 Sets
- Segmented Clean Deadlift x 5
Pause for 2 seconds in the following positions: 2″ off the floor, at the knee, mid thigh. Rest 2 minutes between.
B.
10 minutes @ 85% of:
- Wall Walk x 3
- Strict Chin Up x 6
- Row 250m
Rest/Walk 3 minutes
10 minutes @ 85% of:
- Single Arm KBS x 5 per
- Perfect Push Up x 7
- Run 250m
