Warm Up
Row or Run 250m
Dynamic Drills
Then
- Push Press x 10 (45/35)
- Deck Squat x 10
Workout of the Day
A. 4 Sets
- A1: Push Press x 6-8 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B. EMOM for 20 minutes (5 Sets)
- Min 1 – Power Clean x 7 @ 60-70% of 1RM
- Min 2 – Run 150m or Row 200m
- Min 3 – Burpee Box Jump Over x 8-10
- Min 4- TTB x 8-10
