8.09.2019

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

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