Warm Up
Row 250m
Dynamic Drills
Then 2 Rounds of:
- Hollow Hold x 30 seconds
- Walking Lunge x 1 length
- Deadhang x 30 seconds
Workout of the Day
A. 3-4 Sets
- Rope Climb x 1-2 (legless if possible)
- Alt Pistol x 8-10
- L Sit x 20-30 seconds – (accumulate time if needed)
B.
In teams of 3, row 5k for time.
Teams may split the work any way they want. Each team is responsible for keeping a loaded barbell (135/95) off the ground. If the barbell touches the ground, then all 3 teammates must immediately perform 5 Burpees.
