Warm Up
Jumprope 3 minutes
Then, in teams of 3, complete 2 Rounds each of:
- Partner A – Row 250m
- Partner B – Scap Pull Up x 5 + Deadhang for time remaining
- Partner C – FLR on floor
-rotate stations when the rowing partner has completed the distance.
Workout of the Day
A. 3 Sets
- A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
-For the Pull Ups, use assistance if needed (partnered assistance preferred over bands. add weight if this rep range and tempo are easily achieved.
B. EMOM for 20 (5 Sets)
- Min 1 – Row 15/12 Cals
- Min 2 – Burpee Pull Up x 6 or Burpee Muscle Up x 4
- Min 3 – Alt DB Snatch x 10 + Double Under x 20
- Min 4 – Rest
