PERFORMANCE & FITNESS
Warm-Up.
Run 800m at conversational pace, then
Followed by…
Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Scapular Pull-up x 10 reps
Then…
A.
Complete as many rounds and reps as possible in 30 minutes of:
In teams of two, complete the following for time:
P1 – 50 Calories of Assault Bike
P2 – 50 Calories of Rowing
P1 – 50 Calories of Rowing
P2 – 50 Calories of Assault Bike
P1 & P2 – 40 Synchronized Dumbbell Thrusters (35/25 lbs)
P1 – 40 Calories of Assault Bike
P2 – 40 Calories of Rowing
P1 – 40 Calories of Rowing
P2 – 40 Calories of Assault Bike
P1 & P2 – 30 Synchronized Dumbbell Thrusters (35/25 lbs)
P1 – 30 Calories of Assault Bike
P2 – 30 Calories of Rowing
P1 – 30 Calories of Rowing
P2 – 30 Calories of Assault Bike
P1 & P2 – 20 Synchronized Dumbbell Thrusters (35/25 lbs)
P1 – 20 Calories of Assault Bike
P2 – 20 Calories of Rowing
P1 – 20 Calories of Rowing
P2 – 20 Calories of Assault Bike
P1 & P2 – 10 Synchronized Dumbbell Thrusters (35/25 lbs)
P1 – 10 Calories of Assault Bike
P2 – 10 Calories of Rowing
P1 – 10 Calories of Rowing
P2 – 10 Calories of Assault Bike
Pairs get one Concept 2 Rower, one Assault Bike and two sets of dumbbells.
20:42 – no partner
11/30 cal row as p1 35lbs dbs
Finished the whole set
1 calorie bike second set haha
With all due respect. F Saturday Invictus workouts. Wtf man
I’m incredibly impressed you made it last round 1. That’s a ton of work with all those cals esp early on.
It was not a fun time
23.2
5 full rounds on the dot. I finished my last shuttle run just before the buzzer.
Thruster max
175 failed at 185
Cool down row
4K
18:56
225 cals
Great job, is that finished the 25 burpees and shuttle?
Thanks. Yeah I pushed hard that entire round to finish.