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
