Warm Up
Run 400m or Row 500m
Then 2 Rounds of:
- SA Ring Row x 5 per @ 2011
- OHS x 10 w/pvc
Workout of the Day
A. 3 Sets
- Bar Tap x 10
- Deck Squat x 10
- SA Bottoms Up KB 90/90 Carry x 50ft per
B. 3 Sets
- Supinated Chin Over Bar Hold (CTB if possible) x 15-20 seconds
- Hollow Rocks/Hold x 30 seconds
- SA Farmers Carry x 100ft per
C. 4 Sets
Against a 3 minute clock:
- Run 400m
- Man Maker x max reps in the time remaining
Rest 3 minutes between. Today’s Man Maker is row left, push up, row right, power clean, shoulder to overhead.
Scale the distance of the run or row so that it doesn’t take more than 2 minutes to complete. The goal is at least 5 man makers per set.
