Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds
- Hang from Pull Up Bar x 60 seconds (accumulate time if needed)
- Nose to Wall HS Hold x 60 seconds (accumulate time if needed)
- Walking Lunge x 1 length
Workout of the Day
A.
Every 2 minutes, for 20 minutes (5 sets) of:
- Station 1 – Front-Racked Alternating Reverse Lunges x 6-8 per @ 20X1
- Station 2 – 60 seconds of Strict HSPU x max reps OR PERFECT Push Ups x max reps
B.
Complete as many rounds and reps as possible in 12 minutes of:
- Power Clean x 5 @ 60-70% of 1RM
- Burpee Over the Bar x 7
- TTB x 9 OR Sit Up x 12
- SA OH Carry x 30m per (AHAP)
-Post number of completed rounds and reps and loads used for PC and SA OH Carry.
