Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row/Run 250 (1 of each)
- Partner B – Alt. Box Step Up (20″)
- Partner C – Active Hang 20 seconds + Jumprope Singles
Workout of the Day
A. 4 Sets
- A1: Strict Pull Up x max reps in 60 seconds – Rest 60 seconds
- A2: Double Under x max reps in 30 seconds – Rest 90 seconds
(alternate between supinated and pronated grips each set)
B. EMOM for 20 minutes (5 Sets)
- MIn 1 – Row 15/12 Cals
- Min 2 – Burpee Pull Up x 6 or Burpee Muscle Up x 4
- Min 3 – Run 150m
- Min 4 – FLR on Floor x 30 seconds or Nose to Wall Handstand Hold
