Warm Up
Dynamic Drills
In teams of 3, complete 2 sets each of:
- Partner A – Row 200m
- Partner B – Hang from Pull Up Bar
- Partner C – FLR on floor
-alternate stations when the rowing partner completes the 200m.
Workout of the Day
A. 2 Sets
For max reps:
- A1: Strict Pronated-Grip Pull-Ups
- Rest 90 seconds
- A2: Strict Mixed-Grip Pull-Ups
- Rest 90 seconds
- A3: Strict Supinated-Grip Pull-Ups
–Rest 2 minutes between sets. If you’re using assistance, use the same level of assistance for every set.
B.
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)
- Burpee over the Bar x 5
C. 3 Sets
- Thumbs Up Reverse Fly x 8-10 – Rest 60 seconds
