5.01.2017

 In Workout of the Day

Warm Up

Row 250m

Group Dynamic Drills

Then 2 Rounds of:

  • Dislocate x 10
  • T Push Up x 10
  • PVC Good Morning x 10

Workout of the Day

A. 4 Sets

  • A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Side Bridge x 30 seconds per – Rest 60 seconds

B. 3 Sets

  • B1: Active Arch Supinated Bar Row x 6-8 @ 2111 – Rest 60 seconds
  • B2: Russian KBS x 15-20 – Rest 60 seconds

C. 3 Sets

Against a 3 minute clock:

  • Row 500m
  • Push Ups x max reps in time remaining
  • Rest 3 minutes between

D. Reverse Plank – Accumulate 2 minutes.

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