Warm Up
Row 250m
Dynamic Drills
Then
- Goblet Squat x 10 @ 30X1
- Dislocate x 10
- Good Morning x 10
Workout of the Day
A. 4 Sets
- A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds
- A2: SA Trap 3 Raise x 8-10 per @ 3010 – Rest 60 seconds
B. 4 Sets
- 60 Seconds – Goblet Squat (53/35) x max reps
- 30 Seconds – Rest
- 60 Seconds – Burpee Pull Up x max reps
- 30 Seconds – Rest
- 60 Seconds – Row for Cals
- 30 Seconds – Rest
