Warm Up
Row 300/250m (No Straps)
Then 2 Rounds of:
- Cat Cow x 5
- Prone Kneeling T Spine Rotation x 5 per
- Half Kneeling SA KB Press x 5 per
Workout of the Day
A. 3 Sets
- A1: Press x 6-8 @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B. 3 Sets
- B1: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds
- B2: Russian KBS x 15-20 – Rest 60 seconds
C. 3 Sets
Against a 4 minute clock:
- Row 500m
- Burpee to Target x 15 (2 hand touch to 6″ target)
- CTB Pull Up x max reps in time remaining
Rest EXACTLY 4 minutes between
-Decrease the distance of the Row if needed to a distance that can be completed with a moderate 2 minute effort.
-Decease the number of Burpees if needed to a number that can be completed in 1 minute.
