7.09.2015

Warm Up

Run 400m or Row 500m

Dynamic Drills

Then 2 Rounds of:

• Thruster x 5 (45/35)
• Scap Pull Up x 5

Workout of the Day

A. Every 8 minutes, for 40 minutes (5 Sets):

• Run 800m or Row 1000m
• Thruster x 21 (45/35)
• Pull Up x 12