Warm Up
Run or Row 250m
Then:
- Inchworm x 5
- Squat to Stand x 10
- Dislocate x 15
Workout of the Day
A. 4 Sets:
- Segmented Clean Deadlift x 5
-2 second pause in the following positions: 2″ off the floor, at the knee, mid thigh
B1. 10 minutes @ 85%
- Wall Walk x 3
- Strict Pull Up x 6
- Row 250m
Rest/Walk 5 minutes
B2. 10 minutes @ 85%
- SA KBS x 5 per
- Perfect Push Up x 7
- Run 250m
