2.09.2018

 In Workout of the Day

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Run/Row 250m
  • Hang from Pull Up Bar
  • Hi/Lo Plank

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 25/20 Cals
  • DB Burpee Box Alt. Step Up x 10 (50/35 per hand – 20″ box for everybody)

-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.  Decrease the distance of the run/row if needed to ensure that rounds are completed in 7 minutes or less.

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