Warm Up

Run 400m or Row 500m

Dynamic Drills

Workout of the Day

A. 3 Sets

  • HS Walk x 10m or Nose to Wall Shoulder Taps x 16-20
  • Hollow Rocks/Hold x 30 seconds
  • Single Leg Box Jump x 3 per

B. For time:

  • Run 1 mile


  • Row 2k

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