Warm Up
Run 400m or Row 500m
Dynamic Drills
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 5 @ 32X1
- Ring Row x 5 @ 2111
Workout of the Day
A. 5 Sets
- A1: Back Squat x 2 @ 32X1 – Rest 60 seconds
- A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds
B. 3 Rounds for time of:
- Run 400m
- KBS x 21 (53/35)
- Pull Up x 12
- Rest 30 seconds
