Warm Up
Row 250/200m (No Straps)
Then 2 Rounds of:
- Squat to Stand x 3
- Prisoner Good Morning x 6
- Bear Crawl x 50ft
Workout of the Day
A. Complete 10 reps of HSPU Negative @ 50A1
B.
10 minutes @ 85% of:
- Row 15 strokes
- HSPU x 10 OR Max reps in 45 seconds.
- Box Jump Over x 5 (24/20″)
Rest/Walk 5 minutes
10 minutes @ 85% of:
- Power Clean x 3 @ 65% of 1RM
- Bar Facing Burpee x 6
- Wallball x 12 (20/14lbs to 10/9′ target)
Rest/Walk 5 minutes
10 minutes @ 85% of:
- Double Under x 30
- KB Snatch x 12 – (6 per @ 53/35)
- TTB x 9
