Warm Up
Dynamic Drills
Then, In teams of 3 complete 2 sets each of:
- Partner A – Run or Row 250m
- Partner B – Jumprope (Singles)
- Partner C – FLR on floor
Workout of the Day
A. 4 Sets
- A1: CGBP x 6-8 @ 20X1 – Rest 45-60 seconds
- A2: Weighted Walking Lunges x 12-16 steps – Rest 45-60 seconds
B. 3 Sets
- B1: Dips (Rings or Bar) x 6-8 @ 2111 – Rest 45-60 seconds
- B2: Hollow Rocks/Hold x 20-30 seconds – Rest 45-60 seconds
C. 3 Sets
- C1: SA Bent Row x 8-10 @ 2111 – Rest 45 seconds
- C2: Double Under x 40-50 or max reps in 30 seconds – Rest 45 seconds
D.
In teams of 2, complete as many Wallball (20/14 to 10/9 target) as possible in 10 minutes.
