Warm Up
Jumprope 3 minutes
Dynamic Drills
Then
- Walking Lunge x 1 length
- Scap Push Up x 5
- Bear Crawl x 1 length
- Ring Row x 5 @ 2111
Workout of the Day
A. 3 Sets
- A1: RFESS x 6-8 per – Rest 45-60 seconds
- A2: SA Bent Row x 6-8 per @ 2111 – Rest 45-60 seconds
- A3: Farmers Carry x 60m AHAP – Rest 45-60 seconds
- A4: L Seated Press x 6-8 @ 21X1 – Rest 45-60 seconds
B. 2 Sets for max reps/cals
- 3 minutes – Row for Cals
- 2 minutes – Double Under x max reps
- 1 minute – Burpee Box Jump Over (24/20) x max reps
–Rest 6 minutes between
