Warm Up
Row or Run 250m
Dynamic Drills
Then 2 Rounds of:
- Seated Wallslide x 10
- OHS x 10
- Wall Walk x 2
Workout of the Day
A.
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:
- Row 200m
- Wallball x 15 (20/14 to 10/9 target)
- Shoulder to Overhead x 9 (115/75)
Rest/Walk 5 minutes
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:
- Run 150m
- Alt KB Snatch x 10 (53/35)
- HSPU x 5 (Strict)
B. Couch Stretch x 2 minutes per side
