Warm Up
Row 300m or Run 250m
Dynamic Drills
Then
2 Rounds
- Pull Ups x 5
- HR Push Ups x 10
- KBS x10
Workout of the Day
10 minutes @ 85% of:
- Pull Ups x 5
- Sit Ups x 10
- SA OH Carry x 60m (30 L – 30 R)
Rest/Walk 5 minutes
10 minutes @ 85% of:
- No PU BBJ x 5 (24/20″)
- Wallball x 10 (20/14)
- Row 15 Stokes (Moderate pace)
10 minutes @ 85% of:
- Ground to Overhead (115/85)
- HR Push Ups x 10
- Run 250m
