In teams of 2
10 rounds for time (YGIG per round)
200m run
2 rounds of "Cindy"
5 pullups
10 pushups
15 Airsquats
TC 26 min
6-5-4-3-3 Frontsquats (31X1)
Start @ the 3rd weight after empty bar and then build up to RPE 8,5
After each set do
4-6 halfkneeling KB bottom up presses each side
6-8 single arm Ringrows each side
For time (TC 5 min)
30-20-10
Wallballs
60-40-20
Doubleunders
25min AMRAP of:
1min Bike
15sec. bottom of push up hold
10x5m Farmers walk (2x KB)
1min Bike
20sec. split squat hold (each side)
50m single arm KB-Front rack walk (25m each arm)