Warm Up
Row or Run 250m
Dynamic Drills
Then 2 Rounds of:
- T Push Up x 10
- Bar Tap x 10
- Single Arm Bottoms Up KB Carry x 50ft per
Workout of the Day
A. 4 Sets
- A1: CGBP x 6-8 @ 20X1
- A2: Couch Stretch x 60 seconds per
B. 3 Sets
- B1: Dips (Rings or Stationary) x 6-8 @ 2211
- B2: Side Bridge x 30-45 seconds per
C. 3 Sets
Against a 4 minute clock:
- Row 500m or Run 400m
- Man Maker x max reps in time remaining (50/35lbs per)
Rest exactly 4 minutes between.
Today’s Man Maker is row left, push up, row right, power clean, shoulder to overhead.
