Warm Up
Row 500m
Dynamic Drills
Then 2 Rounds of:
- Bear Crawl x 1 length
- Step Up x 5 per
- Hang from Pull Up Bar x 30 seconds
Workout of the Day
A. 3-4 Sets
- A1: Nose to Wall Shoulder Taps x 16-20 or N2W HS Hold x 45-60 seconds
- A2: Rope Climb x 2-3 (Legless if possible)
- A3: Alt Pistol x 8-10
- A4: Double Under x max reps in 30 seconds
B. 2 Sets
- Row 1000m
1st @ 85%, 2nd @ 90%
Rest 5 minutes between.
