11.2.2015

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

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