Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- Alt SA KB Press x 10 (5 per)
- Run or Row 150m
Workout of the Day
A. 4 Sets
- A1: Press x 4-6 @ 20X1 – Rest 90 seconds
- A2: Side Bridge x 30-45 seconds per – Rest 90 seconds
B. 2 Sets
Against a 3 minute running clock, complete:
- Row 350/300m
- Double Under x max reps in time remaining
Rest 3 minutes, and then…
Against a 3 minute running clock, complete:
- Run 400m
- HSPU x max reps (Strict if possible) OR Double KB Push Press
Rest 3 minutes.
2 Sets of each, 24 minutes total, 12 minutes of work.
