10.14.2015

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

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