Warm Up

Row 250m

Dynamic Drills

Then 2 Rounds of:

  • Hollow Hold x 30 seconds
  • Walking Lunge x 1 length
  • Deadhang x 30 seconds

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)


In teams of 3, row 5k for time.

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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