Warm Up
In teams of 3, complete 2 Rounds each of:
- Row/Run 250m
- FLR on Floor
- Alt Box Step Up
-Rotate stations when the running/rowing partner finishes the distance.
Workout of the Day
Performance and GPP
A. 3 Sets
- Rope Climb x 1-2 (legless if possible)
- TGU x 2-3 per
- HS Walk x 10-15m OR Wall Walk x 3-4
B. In teams of 3, perform 3 rounds each for time of:
- Row 500m
- Run 400m OR Assault Bike 20 Cals
- DB Burpee Box Step Up x 10 (50/35 per hand – 20″ box for everybody)
-Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.
