Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row or Run 200m
- Partner B – Jumprope (Singles)
- Partner C – Hang from Pull Up Bar
-Rotate stations when the rowing partner completes the distance.
Workout of the Day
Complete as many rounds and reps as possible in 6 minutes of:
- Run 800m
- Wallball x 20 (20/14lbs to 10/9′ target)
- Double Under x max reps
Rest 4 minutes, and when the running clock hits 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
- Pull Up x 5
- Push Up x 10
- Air Squat x 15
Rest 4 minutes, and when the running clock hits 20:00…
Complete as many reps as possible in 6 minutes of:
- Row 1000m
- KB Snatch x max reps (must switch hands every 5 reps)
