Warm Up
Run or Row 250m
Then, 2 Rounds:
- SA Push Press x 8/per
- Hi-Lo Plank x 30 seconds
- Jump Rope x 30 seconds
Workout of the Day
A. 4 Sets
- A1. Press x 4-6 @ 20X1 – Rest 90 seconds
- A2. Side Bridge x 30-45 seconds per side – Rest 90 seconds
B. 2 Sets
Against a 3 minute running clock, complete:
- Row 350/300m
- Double Under x max reps in time remaining
Rest 3 minutes, and then:
Against a 3 minute running clock, complete:
- Run 400m
- HSPU x max reps in time remaining (Strict if possible)
Rest 3 minutes
*2 sets each, 24 minutes total, 12 minutes of work
