Warm-Up
15 pulls on the rower to see how far you can get.
A little secret is to set the damper to 1 and allow the flywheel to spin until the counter stop recording meters.
10 air squats as close to the wall as possible to work on mobility. (If you can put your toes against the wall and get full range squat motion, congratulations!)
Workout
30 L-Sit Pull-Ups (increment as needed)
Partner up
10 rounds each of (you go, I go)
5 deadlifts @ 225lb
5 Lateral over the bar burpees
5 slamball w/ 50lb ball
And complete 5 rope climbs each throughout the workout.
Tags: Cross Training