Warm Up
Run or Row 250m
Then
- 1 length Bear Crawl
- Seated Wallslide x 10
- 1 length Burpee Broad Jump
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: CGBP x 8-10 @ 20X1 – Rest 60 seconds
- A2: Hollow Hold/Rocks x 30 seconds – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Bar) x 6-8 @ 2110 – Rest 60 seconds
- B2: Supinated Ring Row x 8-10 @ 2111 – Rest 60 seconds
C.
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- STO x 10 (115/75)
- Burpee x 10
- Row 10 Cals
