Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Run/Row 200m
- Partner B – Hang from Pull Up Bar
- Partner C – FLR on Floor
-Rotate stations when the rowing/running partner has completed the 200m.
Workout of the Day
A. 3 Sets
- Rope Climb x 1-2 (legless if possible)
- TGU x 2-3 per
- HS Walk x 10-15m OR Wall Walk x 3-4
B. In teams of 3, perform 3 Rounds each for time of:
- Row 500m
- Run 400m OR Assault Bike 20 Cals
- TTB x 20
–Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.
