Warm-Up
One set of:
20/15 Calorie Assault Bike
Followed by…
Two sets of:
Bodyweight Walking Lunge x 10 reps
Alternating Shoulder Taps x 20 reps
Scapular Pull-up x 10 reps
Empty Barbell Hang Power Cleans x 5
A.
Two sets of:
Bodyweight Walking Lunge x 10 reps
Alternating Shoulder Taps x 20 reps
Scapular Pull-up x 10 reps
Empty Barbell Hang Power Cleans x 5
In teams of four, complete five sets for max reps/calories of:
60 seconds of Assault Bike or Bike Erg (for calories)
60 seconds of Strict Pull-Ups
60 seconds of Hang Power Cleans (135/95 lbs)
60 seconds of Dumbbell Renegade Rows
(1 rep = push-up, row left, push-up, row right)
Rest 60 seconds
Teams get one bike, one pull-up bar, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60 second intervals and all members rest at the same time. Post total score (calories cycled and reps completed).
10k in total smooth and easy
6k run 33:07
4K row 18:25
13/10/14/4. =41
10/12/14/5. =41
10/12/15/5. = 42
10/11/14/4 =39
10/10/14/5. =39
202rep total