Warm Up
Row 250m
Then 1 Rounds of:
- SA KB Push Press x 5 (Left)
- SA OH Walking Lunge x 1 length (Left)
- Deck Squat x 10
- SA KB Push Press x 5 (Right)
- SA OH Walking Lunge x 1 length (Right)
Workout of the Day
A. 4 Sets
- A1: Press x 2-3 @ 20X1 – Rest 90 seconds
- A2: Alt Pistol x 6-8 @ 3011 – Rest 90 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
2 Sets of each, 24 minutes total, 12 minutes of work.
