Warm Up
Run or Row 250m
Then 2 Rounds of:
- Walking Lunge x 1 length
- Bear Crawl x 1 length
- Deadhang from Pull Up Bar x 30 seconds
Workout of the Day
A. 4 Sets
- A1: RFESS x 6-8 per @ 3010 – Rest 30 seconds between legs and 60 seconds before A2
- A2: Pendlay Row x 6-8 @ 21X1 – Rest 60 seconds
- A3: FLR on Floor or Rings x 45-60 seconds (accumulate time if needed) – Rest 60 seconds
B. 4 Sets
- Run 400m or Row 500m
Rest 2:30 between. 1st Set @ 80%, 2nd Set @ 85%, 3rd Set @ 90%, 4th Set @ 95%.
