August 14, 2021 – Fitness

FITNESS

Warm-Up.

Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – Prone Walk-Outs x 5 reps
Minute 2 – Row x 30 seconds
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Burpee Broad Jumps x 3-5 reps

Then….

In teams of three, complete three rounds each of:
300 Meter Row
(rest station)
20 Dumbbell Hang Cleans
(rest station)
10 Strict Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.