Warm Up
Row 250m
Then 2 Rounds of:
- Cat Cow x 10
- Prone Kneeling T Spine Rotation x 5 per
- Front Rack & Farmer Carry 200ft (100ft per)
Workout of the Day
A. 4 Sets
- A1: Press x 6-8 @ 20X1 – Rest 60 seconds
- A2: Side Bridge x 30-45 seconds per – Rest 60 seconds
B. In teams of 2, complete 3 Rounds each for time of:
- Partner A – Row 250m
- Partner B – Double KB Front Rack Hold (53/35lbs)
C. 3 Sets
- C1: SA Bent Row x 8-10 per @ 2111 – Rest 45 seconds
- C2: Hollow Rocks/Hold x 30 seconds – Rest 45 seconds
