12.04.2015

Warm Up

Run or Row 250m

Dynamic Drills

Then

  • Walking Lunge x 1 length
  • Scap Pull Up x 10
  • T Push Up x 10

Workout of the Day

A. 3 Sets

  • A1: Wtd Step Up x 6 per – Rest 60 seconds
  • A2: Pull Up x max reps – Rest 60 seconds
  • A3: Russian KBS x 15-20 – Rest 60 seconds
  • A4: Seated SA Press x 6-8 per @ 20X1 – Rest 60 seconds
  • A5: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B.

In teams of three, perform 3 rounds each for time of:

  • Row 500m
  • Run 400m
  • TTB x 15

 

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