Warm Up
1 Round:
- Row 200m
- SA KB Swing x 5 + SA KB Push Press x 5 per side
- Wall Walk x 2-3
1 Round:
- Run 150m
- Box Step Up x 10
- Hang from Bar x 30 seconds
Workout of the Day
A. For Quality:
- Strict Pull Up x 30 @ 2011
B. 12 min @ 85% of:
- Strict HSPU x 5/3
- Alt DB Snatch x 10 (50/35lbs)
- Row 15 Strokes
Rest/Walk 6 Minutes, then:
12 min @ 85% of:
- Strict Chin Up x 5/3
- Alt Medball Box Step Up x 10 (20/14lbs to 24/20″)
- Run 150m
