Warm Up
Row 300/250m (No Straps)
Dynamic Drills
Then 2 Rounds of:
- Dislocate x 10
- TGU x 2 per
Workout of the Day
A. 4 Sets
- A1: Press x 4-6 @ 20X1 – Rest 60 seconds
- A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds
B. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 18 minutes of:
- Row 14 Cals
- Alt DB Snatch x 12 (50/35lbs)
- Burpee Box Jump Over x 10 (24/20″)
