Warm Up
Group Dynamic Drills
Then 2 Rounds of:
- T Push Up x 10
- Walking Lunge x 50ft
- Prisoner Good Morning x 5
Workout of the Day
A. 4 Sets
- A1: CGBP x 3-4 @ 20X1 – Rest 90 seconds
- A2: DB Walking Lunge x 16-20 – Rest 90 seconds
B. In teams of 3, complete 4 sets for max reps of:
- 60 Seconds – Wallball (20/14lbs to 10/9′ target)
- 60 Seconds – Russian KBS (70/44lbs)
- 60 Seconds – Burpee
- 60 Seconds – Rest
Team members rotate through the 3 work stations at 60 second intervals and all members rest at the same time.
C. 2-3 Sets
- C1: Banded Tri Extension x 20
- C2: Supinated Ring Row x 8-10 @ 2011
