7.15.2016

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″)

 

 

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