Warm Up
Dynamic Drills
Then, In teams of 3, complete 2 Rounds each of:
- Partner A – Row or Run 250m
- Partner B – Hang on Pull Up Bar
- Partner C – FLR on floor
Rotate to the next station when your partner completes the 250m Run/Row.
Workout of the Day
A. 3 Sets
- A1: Weighted Pull Up x 2-3 @ 20X1 – Rest 90 seconds
- A2: Strict Pull Up x max reps – Rest 90 seconds
- A3: Hollow Rocks/Hold x 20-30 seconds – Rest 90 seconds
B.
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- Front Squat x 7 (115/75)
- Run or Row 200m
- Pull Up x 7 (CTB if possible)
C. 3 Sets
- C1: Couch Stretch x 60 seconds per
- C2: SA Bent Row x 6-8 per @ 2111
