8.08.2016

Warm Up

Run or Row 250m

Dynamic Drills

Then 2 Rounds of:

  • Scap Push Up x 5
  • Seated Wallslide x 10
  • SA Bottoms Up KB Carry x 1 length per

Workout of the Day

A. Every 90 seconds, for 12 minutes (8 Sets):

  • Press x 1 

-Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95

B. 3 Sets for max cals/reps

  • 60 Seconds – Row for Cals
  • 60 Seconds – Rest
  • 60 Seconds – Russian KBS (70/44) x max reps
  • 60 Seconds – Rest
  • 60 Seconds – Burpees x max reps
  • 60 Seconds – Rest

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