Warm-Up | Performance
Two sets of:
Assault Bike x 60 seconds
Perfect Stretch x 2 reps per side
Followed by…
One set of:
Single-Arm Dumbbell Front Squat x 5 reps
Single-Arm Dumbbell Push-Press x 5 reps
Single-Arm Dumbbell Thruster x 5 reps
Perform all nine repetitions on one side, then switch
Then…
In teams of four, complete three full rounds for time of:
Station 1 – 600/500 Meter Row
Station 2 – 20 Single-Arm Kettlebell Push Presses* + Front-Racked Kettlebell Hold
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 20 Dumbbell Thrusters + Overhead Dumbbell Hold (35/25 lbs)
Station 1 – 600/500 Meter Row
Station 2 – 20 Single-Arm Kettlebell Push Presses* + Front-Racked Kettlebell Hold
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 20 Dumbbell Thrusters + Overhead Dumbbell Hold (35/25 lbs)
Teammates at the kettlebell and dumbbell stations must maintain the holding position until their partners on the rower and bike have completed the assigned work. Teams may only rotate stations once all four members have completed their assigned station.
*24/16 kg – one in front rack, the other pressing; 10 reps each arm.
29.28 / 12kg kb/ 9kg db / stationary bike – 20 cals
24:54 minutos