Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds of:
- Dislocate x 10
- T Push Up x 10
- L Seated SA Press x 5 per
Workout of the Day
A. Press – Test 1RM
For the press, perform the following reps and percentages:
- Set 1 – 60% of possible 1-RM x 3 reps
- Set 2 – 75% of possible 1-RM x 2 reps
- Set 3 – 85% of possible 1-RM x 1 rep
- Set 4 – 90-95% of possible 1-RM x 1 rep
- Set 5 -Test 1RM
- Set 6 (optional) – Exceed Set 5 weight
B. In teams of 3, complete 3 sets each of:
- Row 500m
- Run 400m
- Burpee Box Jump Over x 10 (24/20″)
