Warm Up
In teams of 3, complete 3 Rounds each of:
- Partner A – Row 12/10 Cals
- Partner B – Deadhang from Pull Up Bar
- Partner C – FLR on Floor or Nose to Wall HS Hold
Workout of the Day
A. 2 Sets
For max reps:
- A1: Strict Pronated-Grip Pull Ups – Rest 90 seconds
- A2: Strict Mixed-Grip Pull Ups – Rest 90 seconds
- A3: Strict Supinated-Grip Pull Ups – Rest 2 minutes
-If you’re using assistance, use the same level of assistance for every set.
B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
- Row 20/15 Cals
- Shoulder to Overhead x 10 (115/75)
- Burpee over the Bar x 5
C. 3 Sets
- Thumbs Up Reverse Fly x 8-10
