Warm Up
Row, Bike or Ski 2 minutes
Then, 2 Rounds:
- Dislocate x 8
- Good Morning x 8
- OHS x 8
- Behind the Neck Snatch Grip Split Jerk x 8
Workout of the Day
A. Every 90 seconds, for 12 (8 Sets)
- Split Jerk x 1 – Hold the receiving postion in the split for 1-2 seconds before recovering.
In teams of 2, partners alternate sets to complete the following for time:
- Row 100m, 200m, 300m, 400m, 500m
*each partner will row 100m, then each will row 200m…….
Rest 3 minutes, then:
In teams of 2, partners alternate sets to complete the following for time:
- Ski 100m, 200m, 300m, 400m, 500m OR Bike 200m, 400m, 600m, 800m, 1000m
