July 27, 2024 -2024

Warm-Up | Performance
Two sets of:
Run x 200-400m
Jefferson Curl x 5 reps
Frog Rocks x 60 seconds
Supinated-Grip Hang on Pull-up Bar x 30 seconds

Followed by…

One set of:
Bodyweight Walking Lunge x 20 steps
Single Arm Dumbbell Front Squat x 5 reps per side
Single Arm Dumbbell Push Press x 5 reps per side.
Single Arm Dumbbell Thruster x 5 reps per side

Then…

In teams of two, complete the following for time:
2000 Meter Relay Row
1600 Meter Relay Run
120 Single-Arm Dumbbell Thrusters (50/35 lbs)
80 Ring Dips
40 Strict Pull-Ups
20 Wall Walks

Throughout this workout, only one partner will be working at a time. For the row, switch every 500 Meters, and for the fun, switch every 400 Meters. Partition the rest of the repetitions however you deem best.