Saturday
Run 800m (together) or Row 1000/800m (at same time) or Bike 2000/1600m (same time)
-then:
20, 30, 40, 50
Burpee over KB
1-KB Thrusters – L: 53/35; S: 70/53
AKBS
*Partners split reps as needed. Burpees over KB are exactly as they sound. Burpee, then jump over your KB. 1-KB Thrusters can be split evenly per arm, or performed all with one arm. Doesn’t matter. Just get the reps done.
Sunday
6 Rounds
In 5min complete:
30 Side Plank Crunches (15l, 15r)
15 DB Clean & Press
5 No-Pushup Inchworms
15 RKBS
30 KB Lunge Pass – *Forward lunge, pass KB between legs from one hand to the other hand, then stand
Run 200m or Row 250/200m or Bike 500/400m
Cash Out: Tabata Weighted Plank – 8 x 20:10
*Plate(s) on back. Rest on floor w/ plates still on back.