Warm Up
Run 400m
Dynamic Drills
Then 2 Rounds of:
- Supinated Ring Row x 5
- Squat to Stand x 5
- Walking Lunge x 1 length
Workout of the Day
A. 4 Sets
- A1: Alt. Front Racked Reverse Lunge x 12-16 @ 2010 – Rest 60 seconds
- A2: Strict Chin Up x 8-10 @ 2011 – Rest 60 seconds
- A3: Russian KBS x 15-20 – Rest 60 seconds
- A4: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
B. For time:
- Run 800m
- TTB x 30 OR AbMat Sit Up x 50
- Run 800m