FITNESS
Warm-Up.
One set of:
Row x 3 minutes
Followed by…
Two sets of:
Passive Pronated Hang-on Pull-up Bar x 60 seconds
Goblet Squat Bottom Hold x 60 seconds
Followed by…
Two sets of:
Assault Bike x 60 seconds
Dive Bomber Push-up x 5 reps
Air Squat x 10 reps
Then…
A.
In teams of two, each member must complete the following for time:
1000 Meter Row
10 Dumbbell Burpee Box Step-Ups (20″)
15 Strict Pull-Ups
50 Thrusters
Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Step-Ups.
After finishing, Partner A must rest until Partner B has finished the final thruster, and then…
B.
In teams of two, each member must complete the following for time:
60/40 Calories of Assault Bike
10 Dumbbell Burpee Box Step-Ups (20″)
15 Strict Pull-Ups
50 Thrusters
Perform in the same format as Part A; Partner B does not start the run until Partner A has completed their Assault Bike calories.
What run?