Warm Up
Row or Run 250m
Dynamic Drills
Then 2 Rounds
- Dislocate x 10
- Snatch Grip Push Press x 10
- Sots Press x 10
Workout of the Day
A. 5 Sets
- A1: Hang Snatch x 3 – Rest 60 seconds
- A2: Scap Pull Up x 8-10 – Rest 60 seconds
B. 3 Sets
- B1: Deadlift x 4-6 @ 31X1 – Rest 60 seconds
- B2: Ring Push Ups x max reps @ 2010 – Rest 60 seconds
C. 3 Sets
For max reps/cals:
- 60 Seconds – KBS (53/35)
- 60 Seconds – Rest
- 60 Seconds – Burpees
- 60 Seconds – Rest
- 60 Seconds – Row Calories
- 60 Seconds – Rest
