Warm Up
In teams of 3, complete 2 sets each of:
- Partner A – Row 200m
- Partner B – Deadhang for Pull Up bar
- Partner C – FLR on Floor
-Rotate stations when the rowing partner completes the 200m.
Workout of the Day
A. 4 Sets
- A1: Press x 6-8 @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B. 3 Sets
- B1: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds
- B2: Russian KBS x 15-20 – Rest 60 seconds
C. 3 Sets
Against a 4 minute clock:
- Row 500m
- Burpee Over the Erg x 15
- CTB Pull Up x max reps in time remaining
Rest 4 minutes between.
