Warm Up
Row 300/250m (No Straps)
Then 2 Rounds of:
- Walking Lunge x 50ft
- Scap Push Up x 10
- Bear Crawl x 50ft
- Scap Pul Up x 10
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. For time:
- In teams of 3, Row 5k.
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.
