12.06.2016

Warm Up

Run or Row 250m

Dynamic Drills

Then 2 Rounds of:

  • Scap Push Up x 10
  • Dislocate x 10
  • SA KBS x 5 per

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:

  • Run 150m
  • KBS x 10 (53/35)
  • HSPU x 5 OR Push Up x 10

Rest/Walk 5 minutes

10 minutes @ 85% of:

  • Row 150m
  • Box Jump/Step Down x 10 (24/20)
  • TTB x 5

 

 

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