Warm Up
Run 400m
Then 2 Rounds of:
- Dislocate x 10
- T Push Up x 10
- Bar Tap x 10
Workout of the Day
A. 4 Sets
- A1: – Rope Climb x 1-2 (Legless if possible) – Rest 60 seconds
- A2: Ring Push Up x max reps @ 2010 – Rest 60 seconds
- A3: Hollow Hold/Rocks x 30 seconds – Rest 60 seconds
B. 4 Sets
Against a 3 minute clock:
- Run 400m
- Ground to Overhead (135/95) x max reps in time remaining
Rest 3 minutes between.
