Warm Up
Row or Bike 2 minutes
Then, 2 Rounds of:
- Hi-Low Plank x 30 seconds
- Ring Row x 10 (alternate grip each set)
- Burpee Box Step Up x 5
Workout of the Day
A. 4 Sets
- A1: Chin over bar hold x 20 seconds (CTB if possible) – alternate between pronated and supinated each set – Rest 45 seconds
- A2: Side Bridge x 30-45 seconds per – Rest 45 seconds
B. In teams of 2, with only 1 person working at at time, complete as many reps as possible:
Against a 25 minute running clock:
0-10:00
- Row 2k
- Burpee Box Jump Over x max reps in time remaining (24/20″)
10-15:00 – Rest
15-25:00
- Run 1600m or Assault Bike 100/80 Cals
- Wallball x max reps in time remaining (20/14lbs to 10/9′ target)
