Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds of:
- Scap Pull Up x 5
- Box Jump/Step Down x 5
- OHS x 10 w/ pvc
Workout of the Day
10 minutes @ 85% of:
- Row 15 Strokes
- Goblet Squat x 10 (53/35)
- Dynamic Push Up x 5
Rest/Walk 5 minutes, then:
10 minutes @ 85% of:
- Burpee Pull Up x 5 OR Burpee Muscle Up x 3
- KBS x 10 (70/44)
- Abmat Sit Up x 15
Rest/Walk 5 minutes, then:
10 minutes @ 85% of:
- TTB x 5
- Box Jump/Step Down x 10
- Run 150m
