Warm Up
2 Rounds of:
- Row 200/150m (No Straps)
- Wall Walk x 2
- T Push Up x 10
Workout of the Day
A. 4 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 or Assault Bike 25/20 Cals
- Burpee to Target x 15 (2 hand touch to 6″ target)
- CTB Pull Up x max reps in time remaining
Rest 4 minutes between.
