Warm Up
Run or Row 250m
Then 2 Rounds of:
- Cat Cow x 10
- Prone Kneeling T Spine Rotation x 5 per
- Prisoner Good Morning x 5
Workout of the Day
A. 3 Sets
- A1: Press x 8-10 @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B.
10 minutes @ 85% of:
- Row 150m
- Russian KBS x 10 (53/35)
- Strict HSPU x 5/3 OR Push Up x 10/8
Rest/Walk 5 minutes
10 minutes @ 85% of:
- Run 150m
- Box Jump/Step Down x 10 (24/20″)
- TTB x 5 (Strict if possible)
