Warm Up
Row or Run 250m
Dynamic Drills
Then 2 Rounds of:
- Single Arm OH Carry x 1 length per
- Walking Lunge x 1 length
Workout of the Day
A. 5 Sets
- A1: Alt Front Racked Reverse Lunges x 6-8 per – Rest 60 seconds
- A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds
- A3: Alt KB Snatch x 10-12 – Rest 60 seconds
- A4: Side Bridge x 30 seconds per – Rest 60 seconds
B. 3 Sets
- Row 500m
–1st @ 85%, 2nd @ 90%, 3rd @ 95% – Rest 3 minutes between
