11.22.2016

Warm Up

Run 250m

Dynamic Drills

Then 2 Rounds of:

  • Walking Lunge x 1 length
  • T Push Up x 10
  • Ring Row x 5 @ 2111

Workout of the Day

A. 4 Sets

  • A1: RFESS x 6-8 per – Rest 45-60 seconds
  • A2: SA Bent Row x 6-8 per @ 2111 – Rest 45-60 seconds
  • A3: Russian KBS x 15-20 – Rest 45-60 seconds
  • A4: L Seated Press x 6-8 @ 21X1 – Rest 45-60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

  • Run 250m
  • Push Up x 15
  • TTB x 10

 

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