Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds of:
- Dislocate x 10
- OHS x 10
- SA KBS x 5 per
Workout of the Day
A. 4 Sets
- A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds
- A2: Lying External Rotation x 8-10 per @ 2020 – Rest 60 seconds
B. 3 Sets
Against a 4 minute clock:
- Row 500m or Run 400m
- KBS x 25 (53/35)
- OHS x max reps in time remaining (95/65)
Rest 4 minutes between. Score the number of squats completed each set.
