Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Bear Crawl x 1 length
- Wall Walk x 2
- Deadhang to Active Arch x 3
Workout of the Day
A. 4 Sets
- A1:Push Jerk x 4-6 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds
- A3: Double Under x 40-50 or max reps in 30 seconds. – Rest 60 seconds
B. 4 Sets
- Row 500m
- Burpee over the Erg x 10
- STO x 10 (115/75)
Rest 2 minutes between.
