Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds of:
- Dislocate x 10
- Seated Wallslide x 10
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: Press x 8-10 @ 20X1 – Rest 60 seconds
- A2: Side Bridge x 30 seconds per – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Bar) x 4-6 @ 4211 (Add weight if possible) – Rest 60 seconds
- B2: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds
C. Every 4 minutes, for 16 minutes (4 Sets), complete the following:
- Run 400m
- KBS x 25 (53/25)
- Push Up x 15
