Warm Up
Row 300m
Ankle & Hip Mobility
Then
- Dislocate x 10
- Wallslide x 10
- Scap Push Up x 10
- Ext. Rotation x 10 per
- OHS x 10
Workout of the Day
A. 4 Sets
- A1: Press x 6-8 @ 20X1 – Rest 60 seconds
- A2: Alt. Pistol x 6-8 – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Bar) x 4-5 @ 44X1 – Rest 60 seconds
- B2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
C. 2 Sets
Against a 5 minute clock:
- Row 750m
- Thruster x 20 (45/35)
- Alt. KB Snatch x max reps in time remaining
Rest 5 minutes between
