Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Run/Row 250m
- Partner B – 3pt PVC Hinge x 10 + Bar Tap x 10
- Partner C – 1 Air Squat @ 10101010 (that’s 10 seconds on the way down, 10 seconds in the bottom, 10 seconds on the ascent, and 10 seconds at the top with hips extended and glutes squeezed tight)
Workout of the Day
A. 4 Sets
- A1: SL KB RDL x 6-8 per @ 3011 – Rest 45 seconds
- A2: SA Bent Row x 6-8 per @ 2011 – Rest 45 seconds
- A3: Ring Support Hold x 20 seconds – Rest 45 seconds
- A4: Broad Jump x 1.1 – Rest 3-5 seconds between jumps and then 90 seconds between sets.
B. For time:
- Row 1000m
- Russian KBS x 50 (70/53)
- Run 800m
