Warm Up
In teams of 3, complete 3 Rounds each of:
- Partner A – Run or Row 200m
- Partner B – Hang from Pull Up Bar
- Partner C – Nose to Wall HS Hold or FLR
-Rotate stations when the running/rowing partner completes the 200m until all partners have completed 3 rounds of each.
Workout of the Day
A. 3 Sets
- A1: Single Leg RDL x 6-8 per @ 3011 – Rest 60 seconds
- A2: Wide Grip Pull Up (Pronated) x 5-8 @ 2111 – Rest 60 seconds
- A3: Alt. TGU x 4 – Each rep should take at least 20-30 seconds. – Rest 60 seconds
- A4: Supinated Ring Row x 8-10 @ 2111 – Rest 60 seconds
B. In teams of 2, with only 1 person working at a time, complete as many reps/cals as possible in 5 minutes of:
- Row for Calories
Rest EXACTLY 2 minutes, then:
In teams of 2, with only 1 person working at a time, complete as many reps/cals as possible in 5 minutes of:
- Burpee Box Jump Over (24/20″)
