Warm Up
Row or Run 250m
Dynamic Drills
Then
- Inchworm x 5
- Scap Push Up x 10
- KBS x 10
Workout of the Day
A.
12 minutes @ 85% of:
- Power Clean x 7 @ 50-60% of 1RM
- Lateral Bar Hop x 9
- Alt. Step Up x 12 (24/20″)
Rest/Walk 5 minutes, then:
12 minutes @ 85% of:
- Row 200m
- Wallball x 10 (20/14)
- SA Farmers Carry x 60m (30L – 30R)
Rest EXACTLY 2 minutes, then:
4 Sets (:40 work/ :20 rest for 4 minutes)
Hi/Lo Plank
