Warm Up
Row or Run 250m
Dynamic Drills
Then 2 Rounds of:
- SA Bottoms Up Carry x 1 length per (90/90 Bent Arm)
- T Push Up x 10
- OHS x 10
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. 3 Sets
Against a 4 minute clock:
- Row 500m or Run 400m
- Thruster x 15 (UNBROKEN)
- CTB Pull Up x 15
- Bar Facing Burpee x max reps in time remaining
-Rest 4 minutes between sets. Post load used for Thruster, type of Pull Up, and number of Burpees for each round to the Whiteboard.
