7.03.2018

 In Workout of the Day

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Row/Run 250m (1 Set of each)
  • Partner B – 3pt PVC Hinge x 10
  • Partner C – Hang from Pull Up Bar

Workout of the Day

A. 3 Sets

  • A1: Wide Grip Pull Up (Pronated) x max reps – Rest 90 seconds
  • A2: Pull Up (Pronated) x max reps – Rest 90 seconds

-Use assistance if needed to achieve 5-8 reps. Partnered is preferred, but banded is ok.

B. Every 4 minutes, for 24 minutes (6 Sets)

  • Row or Run 250m
  • Russian KBS x 15 (UNBROKEN)
  • Push Up x 10/8
  • Burpee Pull Up x 5 OR Burpee Muscle Up x 3

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