General Warm-up
Med Ball Thoracic Opener x 10
Table Turners x 10
Plank Pull Through with Med Ball x 10 / side
Med Ball Alligator Crawl x 100 M
Plank on Med Ball
Inchworm Walk + Scap Push-Up + Press-Up
Med Ball Strict Press x 20 @ 33×1
“Cupid’s Callus”
In teams of two, for time:
2000 Meter Row; Non-working partner holds 70/50 KBs or DBs in each hand
100 Wall Ball Shots (20/14 lbs); Partner holds 70/50 KBs or DBs in each hand
80 Deadlifts (135/95 lbs); Partner holds 70/50 KBs or DBs in each hand
60 Assault Bike Calories; Partner holds 70/50 KBs or DBs in each hand
40 Strict Pull Ups; Partner holds 70/50 KBs or DBs in each hand
20 Push Presses (135/95 lbs); Partner holds 70/50 KBs or DBs in each hand
23:50
1min/1min hold
Did half the distances/reps, solo workout
39:00 I did it with a novice (rx myself, scaled the other person)
35 minutos (solo, 1min burpee/bike-row}
29:40 this is what I converted into a solo workout… 1. 1000m Row Every 250m, stop and hold 70 KBs in each hand for 30 seconds before continuing. 2. 50 Wall Ball Shots 20 lbs Every 10 reps, stop and hold 70 KBs for 30 seconds before continuing. 3. 40 Deadlifts 135 lbs Every 10 reps, stop and hold 70 KBs for 30 seconds before continuing. 4. 30 Bike Calories Every 7-8 calories, stop and hold 70 KBs for 30 seconds before continuing. 5. 20 Strict Pull-ups Every 5 reps, stop and hold 70 KBs for 30 seconds before continuing.… Read more »