Warm Up
Row 300m
Dynamic Drills
Front Rack Mobility
Then
- Bear Crawl x 1 length
- Walking Lunge x 1 length
- Alt KB Snatch x 10
Workout of the Day
A. 3-4 Sets
- A1: Alt Front Racked Reverse Lunges x 10-12 reps – Rest 45 seconds
- A2: SA Bent Row x 6-8 per @ 2111 – Rest 45 seconds
- A3: Russian KBS x 10-15 – Rest 45 seconds
- A4: Ring Push Ups x max reps @ 1010 – Rest 60 seconds
B.
For time, complete the following:
- Row 40 cals
- Wallball x 30 (20/14)
- Alt KB Snatch x 20 (53/35)
- Burpee Box Jump Over x 10 (24/20)
