12.04.2018

 In Workout of the Day

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)

Leave a Comment