Warm Up
Row 500m or Run 400m
Dynamic Drills
Then 2 Rounds of:
- Scap Pull Up x 5
- Walking Lunge x 1 length
- Single Under x 30 seconds
Workout of the Day
A. 4 Sets
- A1: Weighted Step Up x 6 per – Rest 45-60 seconds
- A2: Wide Grip Pull Up x 6-10 @ 2111 – Rest 45-60 seconds
- A3: Double Under x 40-50 or max reps in 45 seconds – Rest 45-60 seconds
- A4: Supinated Ring Row x 8-10 @ 2111 – Rest 45-60 seconds
B. For time:
- Row 500m
- Burpee Box Jump Over x 20 (24/20)
- Run 400m
