Warm Up
Run or Row 250m
Dynamic Drills
Then
- Wall Walk x 4
- Ring Row x 8
- Alt. Step Up x 12
Workout of the Day
10 minutes @ 85% of:
- CTB Pull Up x 5 OR Muscle Up x 3
- Double Unders x 20
- Run 150m
Rest/Walk 5 minutes
10 minutes @ 85% of:
- HSPU x 5 (Strict Deficit if possible) OR Wall Walks x 2
- Walking Lunges x 20
- Row 150m
Rest/Walk 5 minutes
10 minutes @ 85% of:
- Box Jump/Step Down x 5 (24/20)
- Burpees x 7
- SA OH Carry x 60m
