Warm Up
Row 300m
Dynamic Drills
Then 2 Rounds of:
- Walking Lunge x 1 length
- Wall Walk x 2
- Burpee Broad Jump x 1 length
Workout of the Day
A. 4 Sets
- A1: Weighted Step Up x 6-8 per @ 2011 – Rest 60 seconds
- A2: Nose to Wall HS Hold x 45-60 seconds – Rest 60 seconds
- A3: Lying External Rotations x 8-10 per @ 2020 – Rest 60 seconds
B. 2 Sets
- Row 1000m
–– Rest 4-6 minutes between. Try to have the same finish time for each effort.
