Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row 250m (No Straps)
- Partner B – Hang from Pull Up Bar
- Partner C – Burpee Box Step Over
-Rotate stations when the Rowing partner completes the 250m.
Workout of the Day
A. 2 Sets
- A1: Wide Grip Pull Up (Pronated) x 5-8 @ 2010 – Rest 90 seconds
- A2: Chin Up (Supinated) x 6-10 @ 2010 – Rest 90 seconds
B. 3 Sets
- B1: Active Arch Bar Row x 6-8 @ 2111 – Rest 45-60 seconds
- B2: Side Bridge x 30-45 seconds per – Rest 45-60 seconds
C. In teams of 3, complete 4 sets each of:
- Row 500m or Run 400m
- Burpee Box Jump Over x 10 (24/20″)
-Waterfall start. Partner 2 may begin as soon as the Rower is available or when Partner 1 completes the run.
