Warm-Up | Performance
One set of:
Run x 400m, nasal breathing only
Front Rack Kettlebell Carry x 100m
Followed by…
Two sets of:
Supinated Passive Hang on Pull-up Bar x 30 seconds
Dive-Bomber Push-up x 10 reps
Kettlebell Thrusters x 10 reps
Then…
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Rowing
12 Thrusters (95/65 lbs)
9 Toes to Bar
Rest until the running clock reaches 20:00, and then…
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
12 Calories of Rowing
9 Burpees Over the Erg
6 Devil’s Presses (50/35 lbs)