Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row 15/12 Cals
- Partner B – Medball Squat x 10 + Hang from Bar
- Partner C – Alt Box Step Up/Step Down
-Rotate stations when the rowing partner is finished.
Workout of the Day
A. 4 Sets
- Halting Clean Deadlift x 3-5
-pause at the upper thigh and hold for 2 to 3 seconds before returning to the floor. Start your sets at 75-80% of your Clean 1RM.
B. 3 Sets
- B1: Front Rack & Overhead Carry x 100ft per – Rest 60 seconds
- B2: Goat Bagger x 10-15 – Rest 60 seconds
C. 3 Sets – Against a 13 minute clock:
- 60 Seconds – Row Cals
- 30 Seconds – Rest
- 60 Seconds – Wallball (20/14lbs to 10/9′ target)
- 30 Seconds – Rest
- 60 Seconds – Burpee Box Jump Over (24/20″)
- 30 Seconds – Rest
