Warm Up
Run 250m
Dynamic Drills
Then 2 Rounds of:
- Cat/Cow x 10
- Prone Kneeling T-Spine Rotations x 5 per
- Deadhang x 30 seconds
Workout of the Day
A. 4 Sets
- A1: Press x 3-4 @ 20X1 – Rest 60 seconds
- A2: Double Under x max reps in 30 seconds – Rest 60 seconds
B. 3 Sets
- B1: Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds
- B2: KB Snatch x 10 (5 per) – Rest 60 seconds
C. Complete 3 Rounds for time of:
- Run 400m
- KBS x 25 (53/35)
- Push Up x 20/15
