11.01.2016

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.

 

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