Warm Up
Jumprope 3 minutes
Then, In teams of 3, work together to complete 2 Rounds each of:
- Partner A – Row or Run 250m (Run 1 Round and Row 1 Round)
- Partner B – Hold FLR + 10 Scap Push Ups
- Parnter C – Hang from Pull Up Bar + 10 Scap Pull Ups
-Rotate when the running/rowing partner has completed the distance until all partners have completed 2 rounds of each.
Workout of the Day
A. 4 Sets
- A1: Press x 4-6 @ 20×1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 30-40 seconds – Rest 60 seconds
- A3: Double Under x max reps in 30 seconds – Rest 60 seconds
B. Every 6 minutes for 18 minutes (3 Sets)
- Run 400m or Row 500m
- Pull Up x 15 (CTB if possible)
- STO x 15 (115/75)
