Warm Up
In teams of 3, complete 2 sets each of:
- Partner A – Run/Row 250m (1 of each)
- Partner B – FLR on Floor
- Partner C – Hang from Bar
-Rotate stations when the running/rowing partner has completed the 250m.
Workout of the Day
A. 4 Sets
- A1: SL KB RDL x 6-8 per @ 3011 – Rest 45 seconds
- A2: SA Bent Row x 6-8 per @ 2011 – Rest 45 seconds
- A3: Ring Support Hold x 20 seconds – Rest 45 seconds
- A4: Broad Jump x 1.1 – Rest 3-5 seconds between jumps and then 90 seconds between sets.
B. For time:
- Row 1000m
- Russian KBS x 50 (70/53)
- Run 800m
