Warm Up
Run 250m
Then 2 Rounds of:
- Scap Push Up x 10
- SA Bottoms Up KB Carry x 50ft. per
- Reverse Plank x 30 seconds
Workout of the Day
A. 4 Sets
- A1: CGBP x 6-8 @ 20X1
- A2: Alt. Spider Man Climbs x 12-16 – Rest 60 seconds
B. 3 Sets
- B1: Ring Support Hold x 10-15 + 3 Count Eccentric + 3 Count Bottom Hold – Rest 60 seconds
- B2: High Knees x 50ft
- B3: Butt Kickers x 50ft
C. 3 Rounds for time of:
- Run 400m
- KBS x 21 (53/35lbs)
- Push Up x 15/10
