Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Scap Push Up x 10
- SA OH KB Carry x 1 length per
Workout of the Day
A. 4 Sets
- A1: Press x 3-4 @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
B. Complete as many rounds and reps as possible in 15 minutes of:
- Thruster x 10 (95/65lbs)
- Bar Facing Burpee x 10
- Box Jump x 10 (24/20″)
- Row 10 Cals or Run 150m
