Warm Up

In teams of 3, complete 3 rounds each of:

  • Partner A –  Row 200m
  • Partner B – FLR
  • Partner C – Hang from Pull Up Bar

-Rotate stations when the rowing partner completes the distance.

Workout of the Day

A. 3 Sets

  • Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20)
  • Supinated Chin Over Bar Hold x 20 seconds (CTB if possible – accumulate time if needed)
  • Double Under x max reps in 30 seconds

B. Alt TGU x 20 – smooth and steady

C. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:

  • Power Clean x 5 (135/95)
  • Burpee over the Bar x 7

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