Warm Up
In teams of 3, complete 2 rounds of:
- Partner A – Row 250m
- Partner B – Jumprope singles
- Partner C – Hang from Pull Up Bar
-rotate stations when the rowing parter completes the distance.
A. 3 Sets
- A1: Wide Grip Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds
- A2: Regular Grip Pronated Grip Pull Up x 5-7 @ 2011 – Rest 60 seconds
- A3: Supinated Grip Pull Up x 5-7 @ 2011 – Rest 2 minutes
-use assistance (partnered or banded) if needed to achieve this rep range. if this rep range is easily achieved then add weight and use the same weight for each of the 3 pull up variations.
B. EMOM 20 (5 Sets)
- Min 1 – Row 12-15/10-12 Cals
- Min 2 – Burpee x 5 + Double Under x 30
- Min 3 – Pull Up x 5 + Air Squat x 15
- Min 4 – Rest
