Teams of 2
1000 m run (split every 200m)
30 C2B
40 T2B
50 Goblet DB Squats
60 Burpees over DB
70 SA DB Snatches
80 WallBalls (20/14 lbs)
1000 m run (split every 200m)
TC 25 min
-> split as needed but go for minimum 10 reps per person
5 sets of:
6min EMOM
1. Xcal row
2. X/Ycal Echo Bike
- rest 1min btw sets -
A starts @ row, B starts @ Bike
- Aim for a number of cals on the rower and on the bike that you can maintain for all sets! Do not push the intensity too hard in the first set, this will get spicy in the last sets! -
5 sets of:
4 Back Squats
rest by feel
3 sets of:
12-16 walking lunges (2 DBs in hands)
rest 30-60sec.
6-10 single arm DB-Floor press (each side - 1sec. hold in bottom)
rest 30-60sec.
6-8 strict Chin ups/feet ass. chin ups/ring rows
rest 30-60sec.
3 sets of:
10 Facepulls (1sec. hold)
10 band pull aparts
10 scap push ups
30sec. bent over W-hold
rest 30sec.