Warm Up
Row 2 minutes
Ankle and Hip Mobility
Then 2 Rounds of:
- Alt Box Step Up x 10
- SA Ring Row x 5 per @ 2011
Workout of the Day
A. 4 Sets
- A1: Alt. Pistol x 8-10 – Rest 45 seconds
- A2: Active Arch Bar Row x 6-8 @ 2011 – Rest 45 seconds
- A3: Hollow Rocks x 30-45 seconds – Rest 45 seconds
B. In teams of 2, complete 2 Rounds for time of:
- Partner A – Row 500m
- Partner B – Wtd. Walking Lunge x 100ft – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row.
immediately followed by…
- Partner B – Row 500m
- Partner A – Wtd. Walking Lunge x 100ft – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row.
immediately followed by…
- Both Partners A and B run 400 Meters (together)
