Warm Up
Row, Bike, or Ski 2 minutes
Then, 2 Rounds of:
- Prisoner Good Morning x 10
- Box Jump/Step Down x 5
- FLR x 30 seconds
Workout of the Day
A. 3 Sets
- A1. Deck Squat x 10
- A2. Weighted Pull Up x 4-6 @ 2011 OR Negatives x2-3 @ 50A1
- A3. Ring Support Hold x 20-30 seconds
B. In teams of 2, with only 1 person working at a time, partners alternate whole rounds for time completing 4 each of:
- Row 250m
- KB Snatch x 10 (5 per) @ 53/35lbs
- Wtd. Step Up with Goblet Hold x 10
- Run 400 Meters
