Warm Up
Run 250m
Dynamic Drills
Then 2 Rounds of:
- T Push Up x 10
- Supinated Ring Row x 5
Workout of the Day
A. 4 Sets
- A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
- A2: Side Bridge x 30-45 seconds per – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Stationary) x max reps @ 2111 – Rest 60 seconds
- B2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds
C. 3 Sets
Against a 3 minute clock:
- Run 400m
- KBS x 21 (53/35)
- Burpee Muscle Up/Pull Up x max reps
-Rest 3 minutes between.
