Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds
- Wall Walk x 2
- Push Press x 10 (45/35)
Workout of the Day
A. 3 Sets
- A1: Push Press x 2 + Push Jerk x 1 – Rest 90 seconds
B.
12 minutes @ 80% of:
- Row 200m
- STO x 7
- FLR on floor x 30 seconds
Rest/Walk 6 minutes
12 minutes @ 80% of:
- Run 250m
- HSPU x 5 (Strict if possible) OR HR Push Ups x 10
- Pull Ups x 10
