Warm Up
Run or Row 250m
Dynamic Drills
Split Jerk Instruction
Workout of the Day
A. Every 2 minutes, for 10 minutes (5 Sets)
- Split Jerk x 2
-Hold the receiving position for 2 seconds before recovering the feet in the split.
B.
12 minutes @ 85% of:
- Farmers Carry x 60m (Heavy)
- Burpee Pull Up x 5
- Row 15 Strokes
Rest/Walk 5 minutes
12 minutes @ 85% of:
- Run 250m
- HSPU x 5 (strict if possible) OR Wall Walk x 2
- Russian KBS x 15 (53/35)
