Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds
- Alt TGU x 4
- Wall Walk x 2
Workout of the Day
A.
- Alt TGU x 30 (stay smooth and steady)
B. 3 Sets
- B1: Wtd. Step up x 8-10 per – Rest 60 seconds
- B2: HSPU (strict if possible) or Ring PU x 8-10 (accumulate reps if needed) – Rest 60 seconds
C.
In teams of 2, partners alternate full rounds to complete 4 each of:
- Run/Row 250m
- Burpee Box Jump x 10 (24/20″)
- Thruster x 10 (75/55)
