Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row 15/12 Cals
- Partner B – Jumprope
- Partner C – Scap Pull Up x 10 + FLR for time remaining
-Switch stations, when the rowing partner has completed the Cals.
Workout of the Day
A. 4 Sets
- A1: Strict Pull Up x max reps in 60 seconds – Rest 60 seconds
- A2: Double Under x max reps in 30 seconds – Rest 90 seconds
-Use assistance if needed for the Pull Ups to perform at least 6 reps per set. (alternate between supinated and pronated grips each set)
B. EMOM for 20 minutes (5 Sets)
- Min 1 – Row 15/12 Cals
- Min 2 – Burpee Pull Up x 6 or Burpee Muscle Up x 4
- Min 3 – Run 150m
- Min 4 – FLR on Floor x 30 seconds or Nose to Wall Handstand Hold
