Warm Up
Row 500m or Run 400m
Dynamic Drills
Then
- Walking Lunge x 1 length
- Scap Pull Up x 10
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: Wtd Walking Lunge x 20 steps – Rest 60 seconds
- A2: Seated SA Press x 6-8 per @ 20X1 – Rest 60 seconds
- A3: Toes to Bar x 6-8 (Strict if possible) – Rest 60 seconds
B. 3 Sets
- Row 500m
1st Set – 80%, 2nd Set – 85%, 3rd @ 90%.
