Warm Up
Run 250m
Dynamic Drills
Then 2 Rounds of:
- Seated Wallslide x 10
- T Push Up x 10
- Strict Press x 10 (45/35)
Workout of the Day
A. 10 Sets – Press
- Set 1 – 5 reps @ 50%
- Set 2 – 5 reps @ 60%
- Set 3 – 5 reps @ 70%
- Sets 4-9 – 3 reps @ 85-90%
- Set 10 – 10 reps @ 70-75%
–Rest 90 seconds to 2 minutes between sets. Work on Glute Activation exercise between sets. Glute Bridges, X band walks…
B. 4 Rounds for time of:
- Run 250m
- KBS x 15 (53/35)
- Pull Up x 10 (CTB if possible)
C. 3 Sets
- SA Bent Row x 6-8 per @ 2111
