Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Run/Row 200m
- Partner B – Bar Tap x 10 + FLR
- Partner C – 3pt PVC Hinge
Workout of the Day
A. 3 Sets
- A1: Press x 8-10 @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B.
10 minutes @ 85% of:
- Run 150m
- KBS x 10 (53/35)
- Push Up x 10/8
Rest/Walk 5 minutes
10 minutes @ 85% of:
- Row 150m
- Box Jump/Step Down x 10 (24/20)
- TTB x 8
