Warm Up
Run, Row, Bike, or Ski 3 minutes
Then 2 Rounds of:
- SA Ring Row x 5 per @ 2011
- Hollow Rock/Hold 30 seconds
- Hi/Lo Plank 45 seconds
Workout of the Day
A. 3 Sets
- Bar Tap x 10-15
- FLR on Floor x 45-60 seconds
B. 3 Sets
- B1: TGU x 2 per – Rest 60 seconds
- B2: Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds
C. Complete 3 Rounds for time of:
- Run 400m, Row 500m, or Assault Bike 25/20 Cals
- CTB Pull Up x 15
