Warm Up
Run or Row 250m
Then, 2 Rounds:
- Alternating Goblet Reverse Lunge x 20 steps
- SA Ring Row x 5/per
- FLR x 30 seconds
Workout of the Day
A. 4 Sets
- A1. SL KB RDL x 6-8 per @ 3011 – Rest 45 seconds
- A2. SA Bent Row x 6-8 per @ 2011 – Rest 45 seconds
- A3. Ring Support Hold x 20 seconds – Rest 45 seconds
- A4. Broad Jump x 1.1 – Rest 3-5 seconds between jumps and 90 seconds between sets
B. For Time:
- Row 1000m
- Russian KBS x 50 (70/53)
- Run 800m
