Warm Up
Run or Row 250m
Then 2 Rounds of:
- Dislocate x 10
- OHS x 10
- T Push Up x 10
- Bar Tap x 10
Workout of the Day
10 minutes @ 80% of:
- Ring Pull Up x 5/3 (Rings to Chest if possible)
- Perfect Push Up x 10
- SA Farmers Carry x 30m per (Heavy)
Rest/Walk 5 minutes, then:
10 minutes @ 80% of:
- TGU x 2 per
- Box Jump Over x 10 (24/20″)
- Run 150m
Rest/Walk 5 minutes, then:
10 minutes @ 80% of:
- Wallball x 15 (20/14lbs to 10/9′ target)
- Row 20 Strokes
- FLR on Floor x 30 seconds
