7.31.2017

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Dislocate x 10
  • Alt SA KB Press x 10 (5 per)
  • Run or Row 150m

Workout of the Day

A. 4 Sets

  • A1: Press x 4-6 @ 20X1 – Rest 90 seconds
  • A2: Side Bridge x 30-45 seconds per – Rest 90 seconds

B. 2 Sets

Against a 3 minute running clock, complete:

  • Row 350/300m
  • Double Under x max reps in time remaining

Rest 3 minutes, and then…

Against a 3 minute running clock, complete:

  • Run 400m
  • HSPU x max reps (Strict if possible) OR Double KB Push Press

Rest 3 minutes.

2 Sets of each, 24 minutes total, 12 minutes of work.

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