Warm Up
Run, Row, Bike, Ski, or Jumprope for 3 minutes
Then 2 Rounds of:
- 3pt PVC Hinge x 10
- SA OH Walking Lunge x 50ft (Left)
- Scap Push Up x 10
- SA OH Walking Lunge x 50ft (Right)
Workout of the Day
A. 4 Sets
- A1: RFESS x 6-8 per @ 3010 – Rest 45-60 seconds
- A2: Half Kneeling SA Press x 6-8 per @ 2020 – Rest 45-60 seconds
- A3: Russian KBS x 15-20 – Rest 45-60 seconds
- A4: Active Arch Bar Row x 6-8 @ 2011 – Rest 45-60 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
- DB Hang Clean & Jerk x 10 (5 per w/ 50/35lbs)
- TTB x 10
- Run 150m
