Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Seated Wallslide x 10
- KBS x 10
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: Push Press x 8 – Rest 45-60 seconds
- A2: Double Under x 40-50 OR max reps in 40 seconds – Rest 60 seconds
- A3: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
B. 3 Sets
Against a 4 minute clock:
- Row 500m
- KBS x 25 (53/35)
- Double Under x max reps in time remaining
Rest 4 minutes between
