Warm Up
In teams of 3, complete 2 Rounds each of:
- Row/Run 200m
- Bar Tap x 10 + High/Low Plank
- Alt Step Up
-Rotate stations when the rowing/running partner completes the distance.
Workout of the Day
A.. 4 Sets
- Muscle Up x 2-4 OR Ring Dip x 6-8
- Freestanding Handstand Hold/Walk OR Nose to Wall Hold x 45-60 seconds
- Alt. Pistol x 8-10 OR Skater Squat x 3-4 per
B. For time:
- Row 2k, Run 1 mile, or Assault Bike 100 Cals
-You pick.
