Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row 12/10 Cals
- Partner B – Bar Tap x 10 + FLR on Floor for time remaining
- Partner C – Burpee Step Over (20″ – Smooth & Continuous)
-Rotate stations when the rowing partner has completed the 12/10 Cals.
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 between sets.
–If you’re using assistance, use the same level of assistance for every set and achieve 5-7 reps per variation.
B.
In teams of 3, complete 4 rounds each of:
- Row 20/15 Cals
- Shoulder to Overhead x 10 (115/75)
- Bar Facing Burpee x 5
-Waterfall start. Partner 2 may begin as soon as the Rower is available.
C. 2-3 Sets
- Thumbs Up Reverse Fly x 8-10 – Rest 60 seconds
