Warm Up
Run or Row 250m
Then 2 Rounds of:
- Wall Walk x 1
- Hang from Bar 30 seconds
- Alt Cossack Squat x 10
Workout of the Day
Performance
A. 3 Sets for Quality
- HSPU x max reps in 30 seconds
- Alt DB Snatch x max reps in 30 seconds
- Hollow Rocks/Hold x 30 seconds
B. 3 Sets
Against a 4 minute clock:
- Run 400m
- CTB Pull Up x 15
- Burpee to 6″ Target x max reps
-Rest 4 minutes between
GPP
A. 3 Sets for Quality
- Nose to Wall HS Hold x 30-45 seconds
- Alt DB Snatch x max reps in 30 seconds
- Hollow Rocks/Hold x 30 seconds
B. 3 Sets
Against a 4 minute clock:
- Run 400m
- Pull Up x 15
- Burpee to 6″ Target x max reps
-Rest 4 minutes between
