8.30.2017

Warm Up

Row or Run 250m

Dynamic Drills

Then 2 Rounds of:

  • Seated Wallslide x 10
  • T Push Up x 10
  • SA Bottoms Up OH KB Carry x 1 length

Workout of the Day

A. 4 Sets

  • A1: CGBP x 6-8 @ 21X1 – Rest 60 seconds
  • A2: Side Bridge x 30 seconds per – Rest 60 seconds

B. 3 Sets

  • B1: Active Arch Bar Row x 6-8 @ 2011 – Rest 30 seconds
  • B2: Single Arm OH KB Carry Bottoms Up x 30m per – Rest 30 seconds

C.

  • Run 800m or Row 1000m
  • Rest 1:1
  • Run 400m or Row 500m
  • Rest 1:1
  • Run 250m or Row 300m

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