Warm Up
In teams of 3, complete 3 Rounds each of:
- Partner A – Row 250/200m
- Partner B – Deadhang from Pull Up Bar
- Partner C – Wall Walk x 1-2
Rotate to the next station when the rowing partner completes the distance.
Workout of the Day
A. 3 Sets
- Supinated Chin over Bar Hold x 15-20 seconds (CTB if possible)
- Nose to Wall Handstand Hold x 45-60 seconds
- Hollow Tuck to Extension @ 2121 x 30-45 seconds
B.
In teams of 2 or 3, with only 1 person working at a time, complete as many reps as possible in 20 minutes of:
- KBS x 100 (53/35)
- Double Under x 100
- Row 100 Cals
- Burpee x 100
