Warm Up
2 Rounds:
- Jump Rope 60 seconds
- Hang From Bar x 30 seconds
- FLR x 20 seconds
- Box Step Over x 10
Workout of the Day
A. 3 Sets:
- A1: Weighted Step Up x 6 per – Rest 45-60 seconds
- A2: Wide Grip Pull Up x 6-10 @ 2111 – Rest 45-60 seconds
- A3: Double Under x 40-50 or max reps in 45 seconds – Rest 45-60 seconds
- A4: Supinated Ring Row x 8-10 @ 2111 – Rest 45-60 seconds
B. For time:
- Row 250m
- Burpee Box Jump Over x 10 (24/20″)
- Run 250m
Rest 2 minutes, then:
- Run 400m
- Burpee Box Jump Over x 20 (24/20″)
- Row 500m
