9.04.2015

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.

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