Warm Up
Run, Row, or Bike 2 minutes
Then 2 Rounds of:
- Seated Wallslide x 10
- SA Ring Row x 5 per @ 2111
- Prisoner Good Morning x 5
Workout of the Day
A. 4 Sets
- A1: Press x 2-3 @ 20X1 – Rest 60 seconds
- A2: Couch Stretch x 60 seconds per – Rest 60 seconds
B. 2 Sets
Against a 3 minute running clock, complete:
- Row 350/300m
- Strict HSPU or L Seated KB Press x max reps
Rest 3 minutes
Against a 3 minute running clock, complete:
- Farmers Carry x 200m (HEAVY)
- Strict Chin Up or Supinated Ring Row x max reps
Rest 3 minutes