Warm Up
Run 250m
Then, 2 Rounds of:
- Bar Tap x 10
- Burpee Broad Jump x 5
- Wall Walk x 2-3
Workout of the Day
A. 3 Sets for Quality
- HSPU x max reps in 30 seconds
- Alt DB Snatch x max reps in 30 seconds
- Hollow Rocks/Hold x 30 seconds
B. 4 Sets
Against a 3 minute clock:
- Run 400m
- CTB Pull Up x 15
- Double Under x max reps
-Rest 3 minutes between
GPP
A. 3 Sets for Quality
- Nose to Wall HS Hold x 30-45 seconds
- Alt DB Snatch x max reps in 30 seconds
- Hollow Rocks/Hold x 30 seconds
B. 4 Sets
Against a 3 minute clock:
- Run 400m
- Pull Up x 15
- Double Under or Single Under x max reps
-Rest 3 minutes between
