Workout of the Day
A. 3 Sets:
- Erg 75 seconds
- HI/Lo Plank 30 Seconds
- Seated SA DB External Rotation x 8-10 per
B. 3 Sets:
- False Grip Hang 15-20 Seconds – Rest 60 Seconds
- Hollow Rocks/Hold 30 Seconds – Rest 60 Seconds
C. 3 Sets:
- Ring Support 5-10 Seconds – Lower to Bottom of Dip and Hold 5-10 Seconds
- Deck Squat x 3-5
D. 4 Sets:
- CGBP x 4-6 @ 30X1 – Rest 75 Seconds
- Staggered Stance KB RDL x 6-8 per @ 30X1 – Rest 75 Seconds
E. 2 Sets:
- Row 500m
- Run 400m
Rest/Walk 2 Minutes between
