Warm Up
Row or Run 250m
Dynamic Drills
Then 2 Rounds of:
- Prisoner Good Morning x 5
- Alt Cossack Squat x 10
- Burpee Broad Jump x 1.1.1
Workout of the Day
A. 6 Sets
- Back Squat x 4,3,2,4,3,2 @ 30X1 – Rest 2 minutes between.
Work on Upper Body & Front Rack Mobility between sets.
B. For time:
- Row 1000m or Ski 800m
- Thruster x 50 (75/55lbs)
- Run 800m or Assault Bike 50/40 Cals
-5 Burpees with every break in the Thrusters.
C. 1 Set
- Couch Stretch 2 minutes per side
Then
- Reverse Plank – accumulate 2 minutes
