Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row 15/12 Cals
- Partner B – Bar Tap x 15
- Partner C – Jumprope Singles
-Rotate stations when the rowing partner completes the work.
Workout of the Day
A. 4 Sets
- A1: Double Under x max reps in 30 seconds – Rest 60 seconds
- A2: Strict Pull Up x max reps in 60 seconds – Rest 90 seconds
-alternate between supinated and pronated grips each set.
B. EMOM for 18 minutes
- Min 1 – Row 15/12 Cals
- Min 2 – Complete 1 Round of Cindy
-1 Round of Cindy is 5 Pull Ups, 10 Push Ups, and 15 Air Squats.
