Warm Up
Row or Run 250m
Group Dynamic Drills
Workout of the Day
A. 3 Sets
- A1: TGU x 2 per (SLOW)
- A2: Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps
- A3: Hang from Pull Up Bar x 30 seconds (perform alternating hip touches if possible)
B.
In teams of 2, complete as many Alternating KB or DB Snatches as possible in 10 minutes:
- Partner A – Run 150m
- Partner B – KB Snatch x max reps (53/35)
–-one partner must be running at all times.
Rest 3 minutes, then:
In teams of 2, complete as many Burpee Box Jump Overs as possible in 8 minutes:
- Partner A – Row 10 Cals
- Partner B – BBJO x max reps (24/20″)
-one partner must be rowing at all times.
