Fitness
A.
Three sets of:
Supine Ring Row x 10-12 reps
Hollow Rock (or Hold) x 30 seconds
Farmer’s Walk x 100 Meters
Plank Hold x 45 seconds
Rest as needed between movements, no more than 30 seconds.
B.
In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)
Performance
A.
Four sets of:
Weighted Pull-Up x 2-3 reps
Rest 15-20 seconds
Strict Pull-Up x Max Reps
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes
B.
In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)