Warm Up
Run 250m
Then, 2 Rounds of:
- Reverse Lunge w/ Goblet Hold x 10
- KBS x 10
- TGU x 2/per
Workout of the Day
A. 4 Sets:
- A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds
- A2: RFESS x 8 (Left) @ 30X1 – Rest 45 seconds
- A3: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) (go as heavy as possible; after the fifth push press, go directly into the walk) – Rest 45 seconds
- A4: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm) – Rest 45 seconds
B. 3 Sets for times of:
- Run 400
- Alt SA DB Hang Snatch x 20 (50/35lbs)
Rest 2 minutes between sets
*Post times for each set and load used to the whiteboard.
