Workout of the Day
A. 4 Sets:
- A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds
- A2: RFESS x 8 (Left) @ 30X1 – Rest 45 seconds
- A3: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) (go as heavy as possible; after the fifth push press, go directly into the walk)
- A4: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)
- Rest 45 seconds
B. Every 5 minutes, for 20 minutes (4 Sets)
- Run 400m
- Double Under or Bear Hug Sandbag Squat x Max Reps until 3:00 mark
-Rest 2 minutes
*Alt. DU & SB Squat each set and perform 2 of each.
*Post times for each set and load used to the whiteboard.