Warm Up
Row 250/200m (No Straps)
Then 2 Rounds of:
- Cat Cow x 10
- Prone T Spine Rotation x 5 per
- Wallslide x 10
Workout of the Day
A. Press – Test 1RM
Use the following percentages in building to today’s 1RM:
- 3 Reps @ 60% of Possible 1RM
- 2 Reps @ 75% of Possible 1RM
- 1 Rep @ 85% of Possible 1RM
- 1 Rep @ 90-95% of Possible 1RM
- 1 Rep @ 100% – TEST 1RM
- 1 Rep @ Exceed Set 5 – OPTIONAL
B. In teams of 3, complete 3 sets each of:
- Row 500m
- Run 400m or Assault Bike 25/20 Cals
- Burpee Box Jump Over x 10 (24/20)
-waterfall start.
