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.

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