Warm Up
In teams of 3, complete 2 rounds each of:
- Partner A – Run 150m
- Partner B – Row 150m
- Partner C – Hang from Pull Up Bar
Workout of the Day
A. 2 Sets
- A1: Wide Grip Pull Up (Pronated) x 5-7 @ 2110 – Rest 60 seconds
- A2: Strict Pull Up (Pronated) x 5-7 @ 2110 – Rest 60 seconds
- A3: Chin Up (Supinated) x 5-7 @ 2110 – Rest 3 minutes
B. EMOM for 10 minutes:
- Odd – Run 150m
- Even – Ground to Overhead x 7 (135/95)
Rest 4 minutes
EMOM for 10 for minutes
- Odd – Row 10-12/8-10 Cals
- Even – Burpee Over the Erg x 8-10
