Warm Up
Run 250m
Then, 2 Rounds of:
- SA OH Walking Lunge x 10 steps per arm
- Ring Row x 10
- Box Step Up x 10
Workout of the Day
A. 4 Sets
- A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds
- A2: Wtd Pull Up x 3-4 @ 20X1 OR 2-3 Negatives @ 51A1- Rest 60 seconds
- A3: Ring Push Up x max reps @ 2010 – Rest 60 seconds
B. 4 Sets
Against a 3 minute clock:
- Run 400m
- Alt DB Box Step Up x max reps (50/35lbs to 24/20″)
Rest 3 minutes between.
