WORKOUT OF THE DAY

POSITIONAL WARM-UP

This warm-up will be done daily at the start of each session to reinforce some basic strength patterns.

3 rounds (not for time) of:

3 Tempo Goblet Squats 3330

15sec DB Overhead Hold @10/5kg

15sec Hollow Hold

SKILL/STRENGTH

3 rounds for quality of:

10 Ring Rows/Elevated Ring Rows

5-8 Strict HSPU/16 Push-ups

3 rounds for quality of:

10 Kipping Pull-ups/12 Kipping Swings

10 Kipping HSPU/10 Burpees

CONDITIONING

In pairs:

8 Rounds for time:

2 Wall Climbs

20 Wallballs