3:00 Jog @ easy
3:00 Row @ easy
2:00 Jog @ easy/moderate
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Build to workout weight for OHS and DB thrusters
* Start with 10 Tempo overhead squats @ empty barbell (tempo 3211)
** Practise the other movements between sets as you’re building up
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Run through
200m Run
4 Overhead squats @ workout weight
8 Lateral burpees over the bar
12 KB swings @ workout weight
250m Row
3 DB thrusters @ workout weight
6 Box jump over (step downs)
9 Toes-to-rings