Warm Up
Row 300m
Dynamic Drills
Then
- OH Walking Lunge x 1 length (25/10)
- T Push Up x 10
- Bar Kip x 10
Workout of the Day
A. 5 Sets
- A1: Split Jerk x 2-3 – Hold the receiving position for 2 seconds before recovering feet.
- A2: Russian Twist x 20 – Rest 60 seconds
B. 3 Sets
Against a 3 minute clock:
- Row 400m
- Ground to Overhead x max reps in time remaining (135/95)
Rest 3 minutes between.
