Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Run or Row 250m
- Partner B – Hang from Pull Up Bar
- Partner C – Alternating Step Up (24/20″)
Rotate stations when the rowing/running partner completes the distance.
Workout of the Day
A. 2 Sets
- A1: Wide Grip Pull Up (Pronated) x 5-8 – Rest 90 seconds
- A2: Chin Up (Supinated) x 6-10 – Rest 90 seconds
B. 3 Sets
- B1: Active Arch Bar Row x 4-6 @ 2111 – Rest 45-60 seconds
- B2: Side Bridge x 30-45 seconds per – Rest 45-60 seconds
C. In teams of 3, complete 3 sets each of:
- Row 500m or Run 400m
- Burpee Box Jump Over x 10 (24/20″)
-Waterfall start. Partner B may begin as soon as Partner A has completed the run/row.
