Prep
-Foam roll wherever needed
3 Rounds:
– 5 Russian Baby Makers w Thoracic Rotation
– 5 Up Downs
– 10 Scap Pull-ups + 5 Kip Swings
– 10ft Crab Walk
A.
‘1776’
In teams of 2:
Both partners complete sets of 17 reps together
Split sets of 76 reps however you like
Buy in: 400 Meter Run together
17 Burpee Box Jumps (24/20)
76 Cal Row
17 Chest to Bar Pullups
76 KBS (53/35)
17 Burpee Box Jumps (24/20)
76 Cal Row
17 Chest to Bar Pullups
76 KBS
Cash out: 400 Meter Run together
– Goal: Challenging pace
L3: (Pull-ups) (44/26)
L2: (Ring Assisted Pull-ups) (35/20)
L1: (Up Down + Box Step-up) (Ring Rows) (26/DBs 10)