Warm Up
Row 500m
Dynamic Drills
Then
- Alt TGU x 6
- Ring Row x 8
- Scap Push Up x 10
Workout of the Day
A. 4 Sets
- A1: Weighted Walking Lunge x 16-20 steps – Rest 45 seconds
- A2: Ring Row x 8-10 (As horizontal as possible) – Rest 45 seconds
- A3: Alt TGU x 4 – Rest 45 seconds
- A4: Rope Climb x 2-3 – Rest 45 seconds
B. For time:
Row 1000m @ 97%
OR
Whole Life Challenge Baseline Workout
Complete as many rounds and reps as possible in 11 minutes of:
- Run 800m
- Air Squat x 75
- Sit Up x 50
- Push Up x 25
- Burpee x max reps in time remaining
