Warm Up
Run or Row 300m
Dynamic Drills
Then
- Dislocate x 10
- T Push Up x 10
- KBS x 10
Workout of the Day
A. 4 Sets
- A1: Press x 6-8 @ 20X1 – Rest 45 seconds
- A2: Hollow Rocks/Hold x 30-40 seconds – Rest 45 seconds
- A3: Spiderman Lunge x 45 seconds per – Rest 45 seconds
B. For time:
- Push Up x 30
- Row/ Run 300m
- KBS x 30 (53/35)
- Row/ Run 300m
- Push Up x 30
C. 3 Sets
- C1: SA Bent Row x 6-8 per @ 2111
- C2: Couch Stretch x 60 seconds per
