10.07.2015

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

Leave a Comment

Your email address will not be published.