Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row/Run 250m
- Partner B – Hang from Bar
- Partner C – FLR on Floor
Rotate stations when the rowing partner completes the 250m.
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 Rounds each of:
- Row 500m
- Run 400m
- TTB x 20
-Teammates roll through this in congo-line fashion, jumping onto the rower as soon as the teammate in front of them is off and has begun the 400m run.
