Warm Up
Row or Bike 2 minutes
Then, 2 Rounds of:
- Double KB Front Squat x 6
- Double KB Push Press x 6
- KB Goatbagger x 6
Workout of the Day
A. Every 3 minutes, for 15 minutes (5 sets):
- Push Press x 4-6
*Perform 30 seconds of Side Bridge per between sets
B. “Tailpipe”
In teams of 2, complete 3 Rounds each of:
- Partner A – Row 250m
- Partner B – Double KB Front Rack Hold (53/35lbs per hand)
C. 10 minutes – SLIPS practice
GPP
A. Every 3 minutes, for 15 minutes (5 sets):
- DB Push Press x 8-10
*Perform 30 seconds of Side Bridge per between sets
B. In teams of 2, complete 3 Rounds each of:
- Assault Bike 550m
- Bear Hug SB Hold (150/100lbs)
C. 10 minutes – SLIPS practice
