Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row 15/12 Cals (No Straps)
- Partner B – Hold Bottom of Front Squat 30 Seconds + Barbell Overhead Hold
- Partner C – Bar Tap x 10 + Hi/Lo Plank
Rotate stations when the rowing partner is done.
Workout of the Day
A. 4 Sets
- A1: Push Press x 4-6 – Rest 30 seconds
- A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
- Row 30/20 Cals
- Thruster x 20 (45/35lbs)
-Waterfall start.
C. 3 Sets
- Thumbs Up Incline Reverse Fly x 8-10 – Rest 90 seconds
