Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds of:
- Walking Lunge x 1 length
- Supinated Ring Row x 5
Workout of the Day
A. 4 Sets
- A1: Alt. Front Racked Reverse Lunges x 12-16 – Rest 90 seconds
- A2: Wtd. Chin Up (Supinated) x 3-4 @ 2111 – Rest 90 seconds
B. 5 Sets
Against a 60 second clock:
- Burpee over the Bar x 8
- Thruster x max reps in time remaining (75/55)
–Rest 60 seconds between sets. Score is total number of Thrusters
