Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds of:
- Bear Crawl x 1 length
- Seated Wallslide x 10
- Scap Push Up x 10
Workout of the Day
A. 3 Sets
- A1: CGBP x 8-10 @ 20X1 – Rest 60 seconds
- A2: Side Bridge x 30 seconds per – Rest 60 seconds
B. 3 Sets
- B1: SA Bent Row x 8-10 per @ 2111 – Rest 45 seconds
- B2: SA OH Carry (Bottoms Up if possible) x 1 length
C. 4 sets
Against a 2 minute clock:
- KBS x 25 (53/35)
- Burpee Box Jump Over x max reps in time remaining (24/20)
Rest 2 minutes between
