Warm Up
Row 500m
Then, 2 Rounds:
- Box Jump with Step Down x 7
- Burpee x 6
- Push Press + Push Jerk x 5 (Barbell or PVC only)
Workout of the Day
A. 4 Sets:
- A1: Push Press x 3 – Rest 30 seconds
- A2: Push Jerk x 3 – Rest 30 seconds
- A3: Side Bridge 30 seconds per – Rest 60 seconds
B. 4 Sets:
- Row 500m or Run 400m
- Bar Facing Burpee x 10
- STO x 10 (115/75)
Rest 2 minutes between.
GPP
A. 3 Sets:
- A1: SA Half Kneeling KB Press x 4-6 per @ 21X1 – Rest 45 seconds
- A2: Ski Max Cals in 45 seconds – Rest 45 seconds
- A3: Side Bridge 30 seconds per – Rest 45 seconds
B. 4 Sets:
- Row 500m or Run 400m
- Burpee x 10
- Double KB Push Press x 10
Rest 2 minutes between.
