Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row 250/200m
- Partner B – Hang from Pull Up Bar
- Partner C – Jumprope Singles
-Rotate stations when the rowing partner is finished.
Workout of the Day
A. 3 Sets
- A1: Bar Tap x 8-10 – Rest 30 seconds
- A2: Hollow Rocks/Hold x 30 seconds – Rest 30 seconds
B. 3 Sets
- B1: Weighted Pull Up x 2-3 @ 20X1 – Rest 60 seconds
- B2: Strict Pull Up x max reps @ 2010 – Rest 2 minutes
C. EMOM for 20 (4 Sets)
- Min 1 – Row 12-15/10-12 Cals
- Min 2 – Strict Chin Up x 5 (CTB if possible) + Double Under x 20
- Min 3 – Push Up x 10/8 + Box Jump Over x 10 (24/20″)
- Min 4 – Run 150m w/ Medball
- Min 5 – Rest
