Warm Up
Row 500/450m
Then 2 Rounds of:
- Scap Pull Up x 10
- SA Bottoms Up KB Carry 90/90 x 50ft per
Workout of the Day
A. 2 Sets
For max reps:
- A1: Strict Wide Grip Pull-Ups (Pronated) – Rest 90 seconds
- A2: Strict Pull Ups (Pronated) – Rest 90 seconds
- A3: Strict Chin Ups (Supinated) – Rest 2 minutes
–If you’re using assistance, use the same level of assistance for every set.
B.
In teams of 3, complete 4 rounds each of:
- Row 20/15 Cals
- Shoulder to Overhead x 10 (115/75)
- Burpee over the Bar x 5
-Waterfall start.
C. 2-3 Sets
- Thumbs Up Reverse Fly x 8-10
