Warm Up
Run or Row 250m
Then 2 Rounds of:
- Walking Lunge x 50ft
- SA KB Front Rack + OH Carry x 50ft per
Workout of the Day
A. 4 Sets
- A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds
- A2: RFESS x 8 (Left) @ 30X1 – Rest 45 seconds
- A3: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) (go as heavy as possible; after the fifth push press, go directly into the walk)
- A4: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm) Rest 45 seconds
B. 3 Sets for times of:
- Run 400m
- SA DB Thruster x 10 per
Rest 2 minutes between.
-Post times for each set and load used to the whiteboard.
