Warm Up
Run or Row 200m
Then 2 Rounds of:
- Scap Push Up x 10
- SA OH Walking Lunge x 50ft per
Workout of the Day
Performance
A. 4 Sets
- A1: Press x 3-4 @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
B. Complete as many rounds and reps as possible in 15 minutes of:
- Thruster x 10 (95/65lbs)
- Bar Facing Burpee x 10
- Run or Row 200m
C. Couch Stretch 2 minutes per
GPP
A. 3 Sets
- A1: Half Kneeling Single Arm Press x 6-8 per @ 2111 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
B. Complete as many rounds and reps as possible in 15 minutes of:
- SA DB Thruster x 8 – Left
- Lateral Burpee Over the DB x 8
- SA DB Thruster x 8 – Right
- Run or Row 200m
C. Couch Stretch 2 minutes per
