Warm Up
Row or Run 250m
Then 2 Rounds of:
- Walking Lunge x 1 length
- Wall Walk x 2
Workout of the Day
A. 3 Sets
- A1: HSPU x 5-8 (Strict if possible) – Rest 60 seconds
- A2: Alt Jump Lunge x 10 – Rest 60 seconds
B. 6 Sets
- Split Jerk x 2 – Hold the receiving position of the split 1 to 2 seconds before recovering.
C. In teams of 3, complete 3 sets of:
- Row 500m
- Run 400m
- Burpee Box Jump Over x 12 (24/20)
-Start with 1 teammate on the rower and the 2nd person can start as soon as the rower is available.
