Warm Up
Row or Bike 3 minutes
Then, 2 Rounds:
- SA Half Kneeling Press x 6/per
- Prisoner Good Morning x 6
- Hi/Lo Plank x 30 seconds
Workout of the Day
A. 4 Sets
- A1. Press x 4-6 @ 20X1 – Rest 60 seconds
- A2. Hollow Hold/Rocks x 30-45 seconds – Rest 60 seconds
B. Complete as many rounds and reps as possible in 6 minutes of:
- Power Clean x 5 @ 70% of 1RM
- Bar Facing Burpee x 5
Rest 4 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
- Wallball x 10 (20/14lbs)
- Push Up x 10
Rest 4 minutes, and when the running clock reaches 20:00…
- Row or Bike as many cals as possible in 6 minutes
