Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row/Run 250m (1 each)
- Partner B – Hang from Bar
- Partner C – FLR on Floor
Workout of the Day
A. 3 Sets for Quality
- A1: Rope Climb x 1-2 (legless if possible)
- A2: Alt. Single Leg Squat x 8-10 (Pistol or Shrimp)
- A3: Nose to Wall HS Hold x 30-45 seconds
B. In teams of 3, perform 3 rounds each for time of:
- Row 500m
- Run 400m
- Alt DB Snatch x 20 (50/35lbs)
-Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run
