Warm Up
Run or Row 250m
2 Rounds of:
- Dislocate x 10
- Scap Pull Up x 10
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: Press x 4-6 @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B. 3 Sets
- B1: Weighted Pull Up x 3-4 @ 21X1 – Rest 60 seconds
- B2: Side Bridge x 30-45 seconds per – Rest 60 seconds
C. Every 4 minutes, for 16 minutes (4 Sets):
- Run 400m or Rpw 500m
- KBS x 15 (70/44)
- Pull Up x 15
–Note times for each set, and add them for total working time.
