Warm Up
Row 300m
Dynamic Drills
Then 2 Rounds of:
- YTW x 5
- Dislocate x 10
- Walking Lunge x 1 length
Workout of the Day
A. 4 Sets
- Nose to Wall HS Hold x 45-60 seconds
- Hollow Rocks/Hold x 20-30 seconds
- Deck Squat x 8-10
- TGU x 3 per
B. 3 Sets
- Row 500m
Rest 1:1. 1st @ 80%, 2nd @ 85%, 3rd @ 90%.
