Warm Up
Row 300m (No Straps)
Then 2 Rounds of:
- FLR on Floor x 30 seconds
- Alt Box Step Up x 10
- Scap Pull Up x 5
Workout of the Day
A. 3 Sets for Quality
- Nose to Wall HS Hold x 45-60 seconds (accumulate time if needed)
- Deadhang to Active Arch x 20-30 seconds (accumlate time if needed)
- Deck Squat x 8-10
B. In teams of 2, with only 1 person working at at time, complete as many reps as possible.
Against a 25 minute running clock:
0-10:00:
- Row 2k
- Burpee Box Jump Over x max reps in time remaining (24/20″)
10-15:00 – Rest
15-25:00:
- Run 1600m or Assault Bike 100/80 Cals
- Wallball x max reps in time remaining (20/14lbs to 10/9′ target)
