Warm Up
Row 300m or Run 250m
Dynamic Drills
Then
- Alt TGU x 6
- Double Unders x 24
Workout of the Day
8 minutes @ 85% of:
- Deadlift x 5 @ (50-60% of 1RM)
- Double Unders x 25
- Nose to Wall HS Hold x 30 seconds
Rest/Walk 4 minutes
8 minutes @ 85% of:
- Step Ups x 10 (24/20 – Weighted if possible)
- Sit Ups x 10
- SA OH Carry x 60m (30m L – 30m R)
Rest/Walk 4 minutes
8 minutes @ 85% of:
- Alt TGU x 6
- FLR on floor x 30 seconds
- Run 250m
Rest/Walk 4 minutes
8 minutes @ 85% of:
- Row for calories
– Try to hold the same pace for all of the 8 minutes.
