Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row 12/10 Cals (No Straps)
- Partner B – Jumprope Singles
- Partner C – Scap Pull Up x 5 + Air Squat x 10
-Rotate to the next station when the rowing partner has completed the prescribed work.
Workout of the Day
A. 3 Sets
- A1: Wide Grip Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds
- A2: Regular Grip Pronated Grip Pull Up x 5-7 @ 2011 – Rest 60 seconds
- A3: Supinated Grip Pull Up x 5-7 @ 2011 – Rest 60 seconds
B. EMOM 20 (5 Sets)
- Min 1 – Row 12-15/10-12 Cals
- Min 2 – Burpee x 5 + Double Under x 30
- Min 3 – Pull Up x 5 + Air Squat x 15
- Min 4 – Rest
