Warm Up
Row 500m or Run 400m
In teams of 2, partners will alternate to complete 2 sets each of:
- Partner A – Alt TGU x 4
- Partner B – Hang from bar and perform Scap Pull Ups until Partner A completes the TGU
Workout of the Day
A. 4 Sets
- A1: CGBP x 2-3 @ 20X1 – Rest 60 seconds
- A2: Hollow Hold/Rocks x 20-30 seconds – Rest 60 seconds
B. 4 Sets
- B1: Weighted Pull Up x 4,3,2,1 – Rest 60 seconds
- B2: Ring Push Up x max reps @ 1010 – Rest 60 seconds
C. 3 Sets for max reps of:
Against a 4 minute clock:
- Row 500m or Run 400m
- Shoulder to Overhead x 15 (95/65)
- Pull Ups x max reps in time remaining
-Rest 4 minutes between sets.
