Warm Up
2 Rounds of:
- Run or Row 250m
- Walking Lunge x 1 length
- Inchworm x 3
- Scap Pull Up x 5
- Good Morning x 7
Workout of the Day
A. 3-4 Sets
- A1: Snatch Grip RDL x 6-8 @ 3011 – Rest 60 seconds
- A2: Weighted Pull Up x 2-3 @ 2011 OR 2-3 Negatives @ 50A1 – Rest 60 seconds
- A3: Alt. Front Racked Reverse Lunge x 12-16 steps – Rest 60 seconds
- A4: Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds
B. In teams of 2, with only one person working at at time, complete as many reps as possible in 12 minutes of:
- Row 2k Or Run 1 mile
- Wallball x max reps in time remaining (20/14lbs to 10/9′ target)
