Warm Up
Run or Row 250m
Then 2 Rounds
- Seated Wallslide x 10
- Scap Push Up x 10
- Dislocate x 10
Workout of the Day
A. 4 Sets
- A1: CGBP x 3-4 @ 20×1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
B. 3 Sets
- B1: Dips (rings or bar) x max reps @ 2011 – Rest 60 seconds
- B2: SA Bent Row x 8-10 per @ 2111 – Rest 60 seconds
C.
In teams of 2, with only 1 person working at a time, complete as many reps/cals as possible of:
- 4 minutes – Row for Calories
- 60 seconds – Rest
- 4 minutes – Double Under x max reps
- 60 seconds – Rest
- 4 minutes – Thruster x max reps (95/65)
