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.

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