11.30.2017

 In Workout of the Day

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Row 12/10 Cals
  • Partner B – Bar Tap x 10 + FLR on Floor for time remaining
  • Partner C – Burpee Step Over (20″ – Smooth & Continuous)

-Rotate stations when the rowing partner has completed the 12/10 Cals.

Workout of the Day

A. 2 Sets

For max reps:

  • A1: Strict Wide Grip Pull-Ups (Pronated) -Rest 90 seconds
  • A2: Strict Pull Ups (Pronated) – Rest 90 seconds
  • A3: Strict Chin Ups (Supinated) – Rest 2 minutes between sets.

–If you’re using assistance, use the same level of assistance for every set and achieve 5-7 reps per variation.

B.

In teams of 3, complete 4 rounds each of:

  • Row 20/15 Cals
  • Shoulder to Overhead x 10 (115/75)
  • Bar Facing Burpee x 5

-Waterfall start.  Partner 2 may begin as soon as the Rower is available.

C. 2-3 Sets

  • Thumbs Up Reverse Fly x 8-10 – Rest 60 seconds

 

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