10.21.2016

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Row or Run 200m
  • Partner B – Jumprope (Singles)
  • Partner C – Hang from Pull Up Bar

-Rotate stations when the rowing partner completes the distance.

Workout of the Day

Complete as many rounds and reps as possible in 6 minutes of:

  • Run 800m
  • Wallball x 20 (20/14lbs to 10/9′ target)
  • Double Under x max reps

Rest 4 minutes, and when the running clock hits 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

  • Pull Up x 5
  • Push Up x 10
  • Air Squat x 15

Rest 4 minutes, and when the running clock hits 20:00…

Complete as many reps as possible in 6 minutes of:

  • Row 1000m
  • KB Snatch x max reps (must switch hands every 5 reps)

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