Warm Up
Row 250m
Then 2 Rounds of:
- Walking Lunge x 1 length
- Scap Pull Up x 5
- Dislocate x 10
Workout of the Day
A. 3 Sets
- A1: Strict Wide Grip Pronated Pull Up x 5-8 – Rest 60 seconds
- A2: Kipping Pull Up x max reps in 30 seconds – Rest 2 minutes
B. In teams of 2, work together to complete:
- Farmers Carry x 400m (HEAVY)
- Row 100 Cals
- Wallball x 100 (20/14lbs to 10/9′ target)
