Warm Up
In teams of 3, complete 2 Rounds each of:
- Run/Row 250m
- Hang from Pull Up Bar
- Hi/Lo Plank
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 25/20 Cals
- DB Burpee Box Alt. Step Up x 10 (50/35 per hand – 20″ box for everybody)
-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. Decrease the distance of the run/row if needed to ensure that rounds are completed in 7 minutes or less.
