Warm Up
Run or Row 250m
Then, 2 Rounds:
- Ring Row x 10 (5 neutral/5 supinated)
- SA OH + Farmers Carry x 50′ per
- Broad Jump x 1.1.1
Workout of the Day
A. 3 Sets:
- A1: Strict Wide Grip Pronated Pull Up x 5-8 – Rest 60 seconds
- A2: Chin Up (Supinated) x max reps in 30 seconds – Rest 2 minutes
B. In teams of 2, work together to complete:
- Farmers Carry x 400m (HEAVY)
- Row 100 Cals
- Wallball x 100 (20/14lbs to 10/9′ target)
