Warm Up
Row or Run 250m
Dynamic Drills
Then 2 Rounds of:
- Walking Lunge x 1 length
- Bear Crawl x 1 length
- Burpee Broad Jump x 1 length
Workout of the Day
A. 4 Sets
- A1: RFESS x 6-8 per – Rest 45-60 seconds
- A2: SA Bent Row x 6-8 per @ 2111 – Rest 45-60 seconds
- A3: Farmers Carry x 60m AHAP – Rest 45-60 seconds
- A4: L Seated Press x 6-8 @ 21X1 – Rest 45-60 seconds
B. 2 Sets
- Row or Assault Bike for Max Cals in 2 minutes.
-Rest 4 minutes between.
