Warm Up
Row 250m (No Straps)
Then 2 Rounds of:
- Alt Box Step Up x 10
- Ring Support Hold x 20 seconds
- SA Front Rack & Farmer Carry x 100ft per
Workout of the Day
A. 3-4 Sets
- Rope Climb x 1-2 (legless if possible)
- Alt Pistol x 8-10
- L Sit x 20-30 seconds – (accumulate time if needed)
B.
In teams of 3, Row 5000m.
Teams may split the work any way they want. Each team is responsible for keeping a loaded barbell (135/95) off the ground. If the barbell touches the ground, then all 3 teammates must immediately perform 5 Burpees.
