Warm Up
Run or Row 250m
Dynamic Drills
Shoulder Mobility and Pec Stretch
Then 2 Rounds
- Scap Push Ups x 10
- Ring Rows x 5
- T Push Ups x 10
Workout of the Day
A. 4 Sets
- A1: Press x 8-10 reps @ 20X1 – Rest 60 seconds
- A2: SA Bent Row x 6-8 reps @ 20X1 – Rest 60 seconds
- A3: Hollow Hold x 20-30 seconds – Rest 60 seconds
B. 4 Sets
Against a 2 minute clock:
- Row or Run 250m
- HR Push Ups x max reps in time remaining
Rest EXACTLY 2 minutes between
Score is total number of push ups.
