Warm Up
One set of:
Jog x 800m
Two sets of:
Bodyweight Walking Lunge x 10 reps
Alternating Cossack Squat x 10 reps
Scapular Pull-up x 10 reps
A.
“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)
Solo 10 rds: 30:50
Solo 10rds – 36:13
Done solo with rowing instead of runs and the amrap I kept to 20 mins.
I finished 9 rounds just before the 20 minute mark.
Did it by myself.
800m run
10 rounds
800m run
35:42