9.21.2018

 In Workout of the Day

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Row/Run 250m (1 of each)
  • Partner B – Hi/Lo Plank
  • Partner C – Bar Tap x 10 + Alt Box Step Up/Step Down

Workout of the Day

A. 4 Sets

  • A1: Wtd. Step Up x 6 per – Rest 60 seconds
  • A2: Active Arch Bar Row x 6-8 @ 2011 – Rest 60 seconds
  • A3: Nose to Wall Handstand Hold x 45-60 seconds – Rest 60 seconds

B. In teams of 3, complete 3 Sets each of:

  • Row 500m
  • Run 400m
  • TTB x 20

-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.

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