Warm Up
Run or Row 250m
Then 2 Rounds of:
- Prisoner Good Morning x 5
- SA Ring Row x 5 @ 2011
- SA OH Walking Lunge x 50ft per
Workout of the Day
A. 4 Sets
- A1: Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds
- A2: L Seated Press x 8-10 @ 20X1 – Rest 60 seconds
- A3: Alt. Wtd Cossack Squat x 8-10 – Rest 60 seconds
- A4: FLR (Rings or Floor) x 45-60 seconds – Rest 60 seconds
B. 3 Sets
Against a 3 minute clock:
- Row 500m or Run 400m
- Man Maker x max reps in time remaining
Rest 3 minutes between.
