Warm Up
Run 250m
Then 2 Rounds of:
- Dislocate x 10
- T Push Up x 10
- 3pt PVC Hinge x 10
Then
- Standing YTW x 10
Workout of the Day
A. 5 Sets
- A1: CGBP x 5,4,3,2,1 @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
B. 3 Sets – Against a 3 minute clock:
- Run 400m
- Pull Up x 12
- KBS x max reps (53/35lbs)
Rest EXACTLY 3 minutes between.