Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds of:
- Dislocate x 10
- Half Kneeling SA KB Press x 8 per
Workout of the Day
A. 4 Sets
- A1: Press x 6-8 @ 20X1 – Rest 60 seconds
- A2: Hollow Tuck to Extension @ 3010 x 30-45 seconds – Rest 60 seconds
B.
In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 15 minutes of:
- Run 250m
- DB Burpee x 10
-post total rounds and reps for your team and what weight you used to the whiteboard.
