3.23.2016

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)

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