Warm Up
Run 400m or Row 500m
Dynamic Drills
Then
- Goblet Squat x 10 @ 32X1
- Ring Row x 10 @ 2111
Workout of the Day
A. 4 Sets
- A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
- A2: Powell Raise x 8-10 per @ 2020 – Rest 60 seconds
B. 3 Sets
Against a 4 minute clock:
- Run 400m or Row 500m
- KBS x 25 (53/35)
- CTB Pull Ups x max reps in time remaining
-Rest 4 minutes between
