Warm Up
Run 4oo or Row 500m
Dynamic Drills
- Inchworm x 5
- Good Morning x 10
- Walking Lunge x 1 length
Workout of the Day
A. 4 Sets
- A1: Snatch Grip RDL x 8-10 @ 3011 – Rest 45-60 seconds
- A2: SA Seated Press x 8-10 per @ 20X1 – Rest 45-60 seconds
- A3: RFESS x 8-10 per @ 2011 – Rest 45-60 seconds
- A4: Ring Push Up x max reps @ 2010 – Rest 45-60 seconds
B. For time:
- Row 1000m
- KBS x 30 (53/35)
- Run 800m
