Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Row or Run 200m
  • Partner B – Alt Step Up (24/20)
  • Partner C – Hang from Pull Up Bar

Workout of the Day

A. 4 Sets for Quality

  • A1: Rope Climb x 1-2 (legless if possible)
  • A2: Alt. Pistol x 8-10
  • A3: Nose to Wall HS Hold x 30-45 seconds

B. In teams of 3, perform 3 rounds each for time of:

  • Row 500m
  • Run 400m
  • TTB x 20

-Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

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