Warm Up
Dynamic Drills
Then, In teams of 3, work together to complete 2 rounds each of:
- Partner A – Row 200m
- Partner B – Scap Pull Up x 10 + Hang from bar for time remaining
- Partner C – Goblet Squat x 10 + Hold Bottom Position for time remaining
Workout of the Day
A. 4 Sets
- Rope Climb x 2-3 (legless, straddle if possible)
- Nose to Wall HS Hold x 45-60 seconds (Shoulder Taps x 20 if possible)
- Alt Pistol x 8-10
- Double Under x 40-50 or max reps in 45 seconds
B.
For max meters:
- 4 minutes of Rowing
- Rest 4 minutes
- 2 minutes of Rowing
- Rest 2 minutes
- 1 minute of Rowing
Set your goal at or above 2000 total meters rowed, but list scores separately
