Warm Up
In teams of 3, complete 2 Rounds of:
- Partner A – Run or Row 200m
- Partner B – Hang from Pull Up Bar
- Partner C – Wall Walk x 2
Workout of the Day
A. 3 Sets
- A1: Push Press x 6-8 reps – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B.
With a continuous running clock, perform the following:
- 0:00 – 1000 Meter Row
- 5:00 – 50 Burpees
- 10:00 – 30 Strict Pull-Ups
- 15:00 – 50 Wall Ball Shots
- 20:00 – 30 Box Jump Overs
- 25:00 – 800 Meter Run
-Record your time or the number of reps completed for each of the 5 minute rounds.
