Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row/Run 250m
- Partner B – Deadhang 30 seconds + FLR on Floor
- Partner C – Bottom of Goblet Squat
-Rotate stations when the Rowing/Running partner has complete the distance.
Workout of the Day
A. 4 Sets
- A1: Alt Front Racked Reverse Lunge x 10-14 @ 2010 – Rest 60 seconds
- A2: L Seated Single Arm KB/DB Press x 6-8 per @ 20X1 – Rest 60 seconds
- A3: Deadbugs x 30-45 seconds. – Rest 60 seconds
B. In teams of 3, complete 3 rounds each of:
- Row 500m
- Run 400m
- TTB x 15
