6.07.2018

 In Workout of the Day

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Row 15/12 Cals
  • Partner B – Bar Tap x 10 + FLR on Floor
  • Partner C – Alt. Box Step Up

Workout of the Day

A. 2 Sets

For max reps:

  • A1: Strict Pronated Grip Pull Up – Rest 90 seconds
  • A2: Strict Mixed Grip Pull Up – Rest 90 seconds
  • A3: Strict Supinated Grip Pull Up – Rest 2 minutes

B.  In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

  • Row 20/15 Cals
  • Shoulder to Overhead x 10 (115/75)
  • Box Jump Over x 10 (24/20″)

-Waterfall start.

C. 3 Sets

  • Thumbs Up Reverse Fly x 8-10

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