Warm Up
Run or Row 250m
Dynamic Drills
Then
- Alt. Step Up x 10
- Scap Push Up x 10
- Bear Crawl x 1 length
Workout of the Day
A. 3 Sets
- A1: Alt Pistol x 6-8 – Rest 60 seconds
- A2: Dips (Rings or Bar) x 3-5 @ 44X1 – Rest 60 seconds
B.
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
- STO x 10 (115/75)
- Run 150m
Rest 5 minutes, then:
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
- Row 150m
- Russian KBS x 15 (70/44)
