Warm Up
Run or Row 250m
Dynamic Drills
Then
- Seated Wallslide x 10
- Scap Push Up x 10
- KBS x 10
Workout of the Day
A. 4 Sets
- A1: Press x 2-3 @ 20X1 – Rest 45 seconds
- A2: Russian KBS x 15 – Rest 45 seconds
- A3: Couch Stretch x 60-90 seconds per
B.
12 minutes @ 85% of:
- Run 250m
- Shoulder to Overhead x 7 (115/75)
- Row 250m
