Warm Up
Row or Run 250m
Then 2 Rounds of:
- 3Pt PVC Hinge x 10
- Dislocate x 10
- YTW x 5
Workout of the Day
Performance
A. 4 Sets
- A1: Press x 3-4 @ 20X1 – Rest 60 seconds
- A2: Side Bridge x 30-40 seconds per – Rest 60 seconds
B. In teams of 2, partner alternate movements to complete as many rounds and reps in 20 minutes of:
- Run 250m
- Russian KBS x 15 (70/44lbs)
- TTB x 10
- Burpee Box Jump Over x 8 (24/20″)
- Alt TGU x 4
Fitness
A. 3 Sets
- A1: Press x 6-8 @ 20X1 – Rest 60 seconds
- A2: Side Bridge x 30-40 seconds per – Rest 60 seconds
B. In teams of 2, partner alternate movements to complete as many rounds and reps in 20 minutes of:
- Run 250m
- SA KB Push Press x 14 (7 per)
- Abmat Sit Up or V Up x 10
- Burpee Box Step Over x 8
- Alt TGU x 4