Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds of:
- TGU x 2 per side
- Scap Pull Up x 4
- Box Jump/Step Down x 6
- Double Under x 24
Workout of the Day
EMOM for 15 minutes, perform the following:
- Minute 1 – Row 150m
- Minute 2 – Double Under x 20-30 + Pull Up x 8-10
- Minute 3 – FLR x 30 seconds
Rest/Walk 5 minutes, then:
EMOM for 15 minutes, perform the following:
- Minute 1 – Box Jump Over x 10-12 (24/20″)
- Minute 2 – Run 150m
- Minute 3 – Alt TGU x 4-6
