Warm Up
3 minutes Jumprope
Dynamic Drills
2 Rounds
- 10 OHS
- 10 Dislocates
- Run 250m
Workout of the Day
10 minutes @ 80%
- 5 Thrusters (95/65)
- 7 Burpees
- 60m SA Farmers Carry AHAP (30 left, 30 right)
Rest/Walk 5 minutes
10 minutes @ 80%
- 5 KB Snatch per (53/35)
- 10 Abmat Sit Ups
- 30 Double Unders (90 singles)
Rest/Walk 5 minutes
10 minutes @ 80%
- 5 CTB Pull Ups
- 10 Step Ups
- Run 250m
