Warm Up
Row 250m
Then 2 Rounds of:
- Ring Row x 5 @ 2111
- Good Morning x 7
- Walking Lunge x 1 length
Workout of the Day
A. 4 Sets
- A1: FFESS x 6-8 per @ 3010 – Rest 60 seconds
- A2: Wide Grip Pull Up x 6-8 @ 2011 – Rest 60 seconds
- A3: Russian KBS x 15-20 – Rest 60 seconds
- A4: Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds
B. In teams of 2, work to complete 3 rounds each of:
- Partner A – Row 250m
- Partner B – Double KB Front Rack Hold (53/35 per)
-switch at the completion of the row until each partner has completed 3 rows and 3 holds. If Partner B breaks the hold, then Partner A must stop rowing until both KB’s are back in the front rack.
