Warm Up
Row 500m or Run 400m
Dynamic Drills
Then
- Dislocates x 10
- KBS x 10
- Push Press x 10 (45/35)
Workout of the Day
A. 4 Sets
- A1: Push Press x 6-8 reps – Rest 45 seconds
- A2: Double Unders x max reps in 30 seconds – Rest 45 seconds
- A3: Side Bridge x 30 seconds – Rest 45 seconds
B. 3 Sets
Against a 4 minute clock:
- Row 500m or Run 400m
- KBS x 30 (53/35)
- Double Unders x max reps in 30 seconds
-Rest EXACTLY 4 minutes between sets.
