Warm Up
Run 400m
Dynamic Drills
Then
- Wallslides x 10
- T Push Ups x 10
- Push Press x 10 (45/35)
Workout of the Day
A. 3 Sets
- A1: Press x 2-3 reps @ 20X1 – Rest 60 seconds
- A2: SA Bent Row x 4-6 reps per @ 21X1 – Rest 60 seconds
B. 3 Sets
- B1: Push Press x 2 – Rest 60 seconds
- B2: Hollow Hold/Rocks x 20 seconds – Rest 60 seconds
C.
3 Rounds for times of:
- Run 400m
- KBS x 21 (53/35)
- Pull Ups x 12
Rest 1 minute between rounds
