Workout of the Day


Warm up

Run 800m or Row 500m,Stretch and mobilise,


For the time:

  • Row 1k
  • 50 Pull ups
  • 50 Ring dips
  • Run 800m

Keep the clock rolling and set off heats every 5 minutes to prevent the rowers getting clogged up. Make sure theres a gap between guys using assistance bands or jumping pull ups so there isnt a Q 🙂