Warm Up
Row 250m
Then 2 Rounds of:
- T Push Up x 10
- SA Ring Row x 5
- OHS x 10
Workout of the Day
A. 4 Sets
- A1: CGBP x 6-8 @ 21X1 – Rest 30 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 KB OH Carry Bottoms Up x 30m per – Rest 30 seconds
C.
In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
- Push Up x 10
- Air Squat x 15
- Run 150m w/ Medball (20/14lbs)
