Warm Up
Row 300m
Dynamic Drills
Then 2 Rounds
- Inchworm x 5
- Box Jump/Step Down x 5
Workout of the Day
A. 4 Sets
- A1: RDL x 6-8 @ 3011 – Rest 60 seconds
- A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds
B.
Every minute on the minute for 20 minutes (5 sets):
- Minute 1 – Hang Power Clean x 5 @ 60% of 1RM + Double Under x 20
- Minute 2 – Wallball x 12-15 (20/14)
- Minute 3 – Row 10/8 Cals
- Minute 4 – Pull Up x 10
