Warm Up
Row 300/250m
Dynamic Drills
Then 2 Rounds of:
- Dislocate x 10
- T Push Up x 10
- SA Bottoms Up OH KB Carry x 50ft per
Workout of the Day
A. 4 Sets
- A1: Press x 4-6 @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 30-45 seconds – Rest 60 seconds
B.
Complete as many rounds and reps as possible in 6 minutes of:
- Power Clean x 5 @ 70% of 1RM
- Bar Facing Burpee x 5
Rest 4 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
- Wallball x 10 (20/14lbs)
- Push Up x 10
Rest 4 minutes, and when the running clock reaches 20:00…
- Row as many Cals as possible in 6 minutes.
