Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- TGU x 1 per (SLOW)
- T Push Up x 10
- Ring Row x 5 @ 2111
Workout of the Day
A. 5 Sets
- A1: CGBP x 3 @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B. 3 Sets
- B1: Wide Grip Pull Up x 3-5 – Rest 45 seconds
- B2: Chin Up x max reps – Rest 2 minutes
C.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
- Row 20/15 Cals
- Shoulder to Overhead x 10 (115/75)
-as soon as the rower is available, the next teammate may jump in. Your team’s score is the total number of calories rowed.