Warm Up
Run 250m
Then, 2 Rounds of:
- Alternating Reverse Lunge x 20 steps
- SA DB Push Press x 5/per
- Deadhang to Active Arch x 3-5
Workout of the Day
A. 4 Sets:
- A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds
- A2: RFESS x 8 (Left) @ 30X1 – Rest 45 seconds
- A3: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)go as heavy as possible; after the fifth push press, go directly into the walk) – Rest 45 seconds
- A4: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm) – Rest 45 seconds
B. 3 Sets for times of:
- Run 400m
- OHS x 9 (95/65lbs)
- Thruster x 9 (95/65lbs)
Rest 2 minutes between.
*Post times for each set and load used to the whiteboard
C. 3 Sets:
- SA Bent Row x 6-8 per @ 3011
- Couch Stretch 60 seconds per
