Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row/Run 250m (1 Set of each)
- Partner B – 3pt PVC Hinge x 10
- Partner C – Hang from Pull Up Bar
Workout of the Day
A. 3 Sets
- A1: Wide Grip Pull Up (Pronated) x max reps – Rest 90 seconds
- A2: Pull Up (Pronated) x max reps – Rest 90 seconds
-Use assistance if needed to achieve 5-8 reps. Partnered is preferred, but banded is ok.
B. Every 4 minutes, for 24 minutes (6 Sets)
- Row or Run 250m
- Russian KBS x 15 (UNBROKEN)
- Push Up x 10/8
- Burpee Pull Up x 5 OR Burpee Muscle Up x 3