Warm Up
Run 400m
Dynamic Drills
Shoulder Mobility & Pec Minor Stretch
Then
- T Push Ups x 10
- Ring Rows x 10 @ 21X1
- Alt KB Snatch x 10
Workout of the Day
A. 4 Sets
- A1: CGBP x 6-8 reps @ 30X1 – Rest 60 seconds
- A2: Ring Rows (As horizontal as possible) x 8-10 @ 21X1 – Rest 60 seconds
- A3: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B. 3 Sets
Against a 3 minute clock:
- Run 400m
- Alt KB Snatch x max reps in time remaining (53/35)
Rest EXACTLY 3 minutes between sets
