Warm Up
Run or Row 250
Then
- Walking Lunge x 1 length
- Scap Pull Up x 10
- Alt Step Up x 10 (24/20)
- Ring Row x 10
Workout of the Day
A. 4 Sets
- A1: RFESS x 6-8 per @ 3010 – Rest 60 seconds
- A2: Wide Grip Pull Up x 6-8 @ 2011 – Rest 60 seconds
- A3: Russian KBS x 15-20 – Rest 60 seconds
- A4: Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds
B.
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- Pull Up x 5 (Strict CTB if possible)
- Push Up x 10
- Air Squat x 15
OR
- Muscle Up x 4/2
- HSPU x 8/6
- Goblet Squat x 10 (53/35)
