Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds
- Dislocates x 10
- Seated Wall Slide x 10
- T Push Up x 10
Workout of the Day
A. 5 Sets
- A1: Press x 3-4 @ 20X1 – Rest 45-60 seconds
- A2: KBS x 15-20 Unbroken – Rest 45-60 seconds
- A3: Side Bridge x 30-45 seconds per – Rest 45-60 seconds
B.
In teams of 2 partners altenate movements to complete as many rounds and reps as possible in 18 minutes of:
- Run or Row 250m
- Burpee Box Jump x 10 (24/20)
- STO x 15 (115/75)
C. 2 Sets
- C1: Couch Stretch x 90 seconds per
- C2: SA Bent Row x 6-8 per @ 2111
