Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row 250m
- Partner B – Hang from Pull Up Bar
- Partner C – Hold Bottom of Goblet Squat
-Rotate stations when the Rowing partner completes the 250m.
Ankle, Hip, and Front Rack Mobility
Workout of the Day
A. 4 Sets
- A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds
- A2: Wtd Pull Up (Pronated) x 3-4 @ 20X1 OR 2-3 Negatives @ 51A1 – Rest 90 seconds
B. 6 Sets
Against a 60 second clock:
- Burpee over the Bar x 8
- Thruster x max reps in time remaining (75/55)
Rest 60 seconds between sets.
