Warm Up
Row or Assault Bike 2 minutes
Then 2 Rounds of:
- Dislocate x 10
- Good Morning x 10
- OHS x 10
Workout of the Day
Performance
A. Every 90 seconds, for 9 minutes (6 Sets):
- Power Snatch x 3 TnG
B. In teams of 4, complete 4 Sets for max reps/cals of:
- 2 minutes – Assault Bike
- 2 minutes – Row
- 2 minutes – Run 400m + Double Under x max reps
- 2 minutes – Rest
GPP
A. 3 Sets
- SL KB RDL x 6-8 per @ 3011
- SA OH Carry x 100ft per
B. In teams of 4, complete 4 Sets for max reps/cals of:
- 2 minutes – Assault Bike
- 2 minutes – Row
- 2 minutes – Run 400m + Double Under x max reps
- 2 minutes – Rest
