Warm Up
Run 250m
Dynamic Drills
Then 2 Rounds of:
- Walking Lunge x 1 length
- SA KBS x 10 (5 per)
- Scap Pull Up x 5
Workout of the Day
A. 3 Sets
- A1: Weighted Step Up x 6 per – Rest 45-60 seconds
- A2: Weighted Pull Up x 4-6 @ 21X1 – Rest 45-60 seconds
- A3: KBS x 15-20 – Rest 45-60 seconds
- A4: SA Bent Row x 6-8 @ 2111 – Rest 45-60 seconds
B.
In teams of 2, complete 3 sets each of:
- Run 400m
- OHS x 15 (95/65)
