Warm Up
Row 300/250m (No Straps)
Then 2 Rounds of:
- Prisoner Good Morning x 5
- Dislocate x 10
- OHS x 15
Workout of the Day
A. Every 2 minutes, for 10 (5 Sets)
- Hang Power Snatch (Below the Knee) x 3 + 1 OHS @ 31X1
B. 5 Sets – Deadlift
- Set 1 – 50% x 8 reps
- Set 2 – 60% x 6 reps
- Set 3 – 70% x 4 reps
- Set 4 – 75% x 2 reps
- Set 5 – 85% x 2 reps
Rest 2-3 minutes between sets.
C. 2 Sets
- Row 1000m
1st @ 85%, 2nd @ 90%. Rest 4-5 minutes between.
