Warm Up
Row or Run 250m
Then 2 Rounds of:
- Dislocate x 10
- Good Morning x 10
- Scap Pull Up x 10
Workout of the Day
A. 4 Sets
- A1: RDL x 6-8 @ 3011 – Rest 60 seconds
- A2: Weighted Pull Up x 2-3 @ 2011 OR 2-3 Negatives @ 50A1 – Rest 60 seconds
- A3: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds
- A4: Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds
B. In teams of two, with only one person working at at time, complete as many reps as possible in 12 minutes of:
- Row 2k Or Run 1 mile
- Wallball x max reps in time remaining (20/14lbs to 10/9′ target)
