Warm Up
In teams of 3, complete 2 Rounds each of:
- Row 250/200m
- Scap Push Up x 5 + Active Hang from Pull Up Bar
- Jumprope Singles
-Rotate stations when the rowing partner completes the distance.
Workout of the Day
A. 3 Sets
- A1: Pronated Chin Over Bar Hold (CTB if possible) x 15-20 seconds – Rest 45 seconds
- A2: FLR x 45-60 seconds – Rest 45 seconds
- A3: Alt. Cossack Squat x 8-10 – Rest 45 seconds
B. Complete as many rounds and reps as possible in 20 minutes @ 85% of:
- Wall Walk x 3
- Burpee Pull Up x 6
- Box Jump Over x 9 (24/20″)
- Run 150m
- Double Under x 30 OR 30 seconds of max reps/attempts.
