Warm Up
Row 250m
Dynamic Drills
Then
- Wallslides x 10
- Scap Push Ups x 10
- T Push Ups x 10
Workout of the Day
A. 4 Sets
- A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds
- A2: SA Bent Row x 6-8 @ 21X1 – Rest 60 seconds
- A3: Hollow Hold/Rocks x 20 seconds – Rest 60 seconds
B. 3 Sets
- B1: Dips x max reps @ 2010 – Rest 45 seconds
- B2: Side Bridge x 30 seconds per – Rest 45 seconds
C.
In teams of 2, partners will work together to complete a total of 3 rounds each of:
- Partner A – Row 250m
- Partner B – Hold 2 KB’s in Front Rack (53/35)
– Partners will switch at the end of the 250m Row and will complete 3 rows and 3 holds each.
