Warm Up
Row 250m
Then 2 Rounds of:
- TGU x 2 per
- SA KB Push Press x 5 per
- PVC Good Morning x 10
Workout of the Day
A. 4 Sets
- A1: Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds
- A2: L Seated Press x 8-10 @ 20X1 – Rest 60 seconds
- A3: Alt. Weighted Step Up x 16-20 – Rest 60 seconds
- A4: FLR (Rings or Floor) x 45-60 seconds – Rest 60 seconds
B. 3 Sets
Against a 3 minute clock:
- Row 500m or Run 400m
- Man Maker x max reps in time remaining
Rest 3 minutes between. Record the number of reps for each set and load used.