Warm Up
Run or Row 250m
Dynamic Drills
Then
- Squat to Stand x 10
- Good Morning x 10
- KBS x 10
Workout of the Day
A.
EMOM for 10 minutes
- Odd – Row 10-12/8-10 Cals
- Even – Burpee over the Erg x 5-7
Rest 2 minutes
EMOM for 10 minutes
- Odd – Hang Power Clean x 5 + Double Under x 20
- Even – Run 150m
-Use 50-60% of your 1RM Power Clean
Rest 2 minutes
EMOM for 10 minutes
- Odd – Wallball x 10-15 (20/14)
- Even – Box Jump/Step Down x 10-12 (24/20)
