Warm Up
In teams of 3, alternate movements to complete 3 rounds each of:
- Partner A – Run or Row 200
- Partner B – Hang from bar (cycle between deadhang and lat active)
- Partner C – Nose to Wall HS Hold or FLR
Workout of the Day
A. 4 Sets
- A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds
- A2: Russian KBS x 12-15 – Rest 60 seconds
- A3: Side Bridge x 30 seconds per – Rest 60 seconds
B.
In teams of 2, partners alternate full rounds to complete 5 each of:
- CTB Pull Up x 8
- Shoulder to Overhead x 8 (115/75)
- Box Jump Over x 8 (24/20″)