12.17.2018

 In Workout of the Day

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.

 

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