Warm Up
Run, Row, or Bike 2 minutes
Then 2 Rounds of:
- SA OH Walking Lunge x 50ft (Left)
- SA Ring Row x 5 per @ 2111
- SA OH Walking Lung x 50ft (Right)
- Cat Cow x 10
Workout of the Day
A. 4 Sets
- A1: Half Kneeling Single Arm KB Press x 6-8 per @ 2111 – Rest 45 seconds
- A2: Side Bridge x 30 seconds per – Rest 60 seconds
B. 3 Sets
- B1: Active Arch Bar Row x 6-8 @ 2011 – Rest 30 seconds
- B2: KB Front Rack + Overhead Carry x 100ft per
C. In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
- Push Up x 10
- Air Squat x 15
- Run 150m w/ Medball
