Warm Up
Run or Row 250m
Dynamic Drills
Then
- Walking Lunge x 1 length
- Scap Pull Up x 10
- T Push Up x 10
Workout of the Day
A. 3 Sets
- A1: Wtd Step Up x 6 per – Rest 60 seconds
- A2: Pull Up x max reps – Rest 60 seconds
- A3: Russian KBS x 15-20 – Rest 60 seconds
- A4: Seated SA Press x 6-8 per @ 20X1 – Rest 60 seconds
- A5: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B.
In teams of three, perform 3 rounds each for time of:
- Row 500m
- Run 400m
- TTB x 15
