Warm Up
Run 250m
Dynamic Drills
Then 2 Rounds of:
- TGU x 1 per (SLOW)
- Cat Cow x 10
- Prone Kneeling T Spine Rotation x 5 per
Workout of the Day
A. 4 Sets
- A1: Press x 3-4 @ 20X1 – Rest 60 seconds
- A2: Side Bridge x 30-40 seconds per – Rest 60 seconds
B. In teams of 2, partner alternate movements to complete as many rounds and reps in 20 minutes of:
- Run 250m
- Russian KBS x 15 (70/44lbs)
- TTB x 10
- Burpee Box Jump Over x 8 (24/20″)
- Alt TGU x 4
