12.07.2018

 In Workout of the Day

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.

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