Warm Up
Run 400m
Dynamic Drills
Lat and Pec Minor Stretch
Then
- Dislocate x 10
- Scap Push Up x 10
- SA OH Carry x 1 length per
Workout of the Day
A. 4 Sets
- A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
B. 3 Sets
- B1: Ring Row x 8-10 @ 2011 (As horizontal as possible) – Rest 60 seconds
- B2: SA OH KB Carry x 1 length per (Bottoms up if possible) – Rest 60 seconds
C.
- Run 800m or Row 1000m
- Rest 1:1
- Run 400m or Row 500m
- Rest 1:1
- Run 250m or Row 300m
