Saturday
Teams of 2
3 Rounds
30 Deadlifts – L: 155/105; S: 225/145
Run 400m or Row 500/400m or Bike 1000/800m – all together
*Cap = 15min
-rest til 20:00, then:
60, 40, 20
Front Squats – L: 75/55; S: 95/65
Burpees
*Cap = 8min
-rest til 32:00, then:
42, 30, 18
Air Squats
T2B
*Cap = 8min
Sunday
In 15min, complete:
3 Rounds:
20/15 Cal Bike
20 1-KB Squat Cleans
10 Burpees
then, in 15min, complete:
4 Rounds:
250/200m Row or 500/400m Bike or Run 200m
15 Burpees
15 Heavy Russian KB Swings
then, in 10min, complete:
Tabata Wallball Slams (4min.)
immediately into:
Tabata Situps or T2B (4min.)
immediately into:
Plank (2min.)