Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row/Run 250m (1 of each)
- Partner B – Hang from Pull Up Bar
- Partner C – TGU x 1 per
Workout of the Day
A. 2 Sets
- A1: Bar Tap x 10-15 – Rest 60 seconds
- A2: Weighted Pull Up x 3-4 @ 20X0 – Rest 60 seconds
- A2: Strict Pull Up x max reps @ 20X1 – Rest 60 seconds
B. EMOM for 20 minutes (4 Sets)
- Min 1 – Row 12-15/10-12 Cals
- Min 2 – TTB x 10 + Double Under x 20
- Min 3 – Run 150m
- Min 4 – Alt DB Snatch x 10 + Double Under x 20
- Min 5 – Rest
