Warm Up
In teams of 3, complete 3 rounds each of:
- Partner A – Row 200m
- Partner B – Scap Pull Up x 5 + Deadhang for remainder of time
- Partner C – Hold the bottom of OHS
-Rotate stations when the rowing partner completes the 200m.
Workout of the Day
A. Every 4 minutes, for 16 minutes (4 sets):
- Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
- 30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
- 20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
B. 2 Sets for max reps:
- 3 min – Row for Cals
- 2 min – Double Under
- 1 min – Burpee
–Rest 3 minutes between. Score is total reps/cals.
