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
