Warm Up
Row or Run 250m
Then, 2 Rounds of:
- Bear Crawl x 1 length
- Scap Push Up x 10
- Wall Walk x 2
Workout of the Day
A. 4 Sets
- A1: Press x 4-6 @ 20X1 – Rest 60 seconds
- A2: X Band Walk x 10 steps per – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Stationary) x max reps @ 2010 – Rest 60 seconds
- B2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
C. For time:
- Row 500m or Run 400m
- KBS x 40 (53/35)
- Shoulder to Overhead x 30 (95/65)
- Box Jump/Step Down x 20 (24/20″)
- Burpee Pull Up x 10
-12 minute CAP.
