12.15.2017

 In Workout of the Day

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Run/Row 200m
  • Partner B – Hang from Pull Up Bar
  • Partner C – FLR on Floor

-Rotate stations when the rowing/running partner has completed the 200m.

Workout of the Day

A. 3 Sets

  • Rope Climb x 1-2 (legless if possible)
  • TGU x 2-3 per
  • HS Walk x 10-15m OR Wall Walk x 3-4

B. In teams of 3, perform 3 Rounds each for time of:

  • Row 500m
  • Run 400m OR Assault Bike 20 Cals
  • TTB x 20

–Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

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