Warm Up
Row or Run 250m
Dynamic Drills
Then 2 Rounds of:
- Seated Wallslide x 10
- T Push Up x 10
- SA Bottoms Up OH KB Carry x 1 length
Workout of the Day
A. 4 Sets
- A1: CGBP x 6-8 @ 21X1 – Rest 60 seconds
- A2: Side Bridge x 30 seconds per – Rest 60 seconds
B. 3 Sets
- B1: Active Arch Bar Row x 6-8 @ 2011 – Rest 30 seconds
- B2: Single Arm OH KB Carry Bottoms Up x 30m per – Rest 30 seconds
C.
- Run 800m or Row 1000m
- Rest 1:1
- Run 400m or Row 500m
- Rest 1:1
- Run 250m or Row 300m
