12.02.2015

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

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