Saturday
Teams of 2
7 Rounds
20 SDLHP – L: 75/55; S: 115/80
20 Push Press
-rest until 10:00, then:
7 Rounds
20/14 Cal Bike or 24/16 Cal Row or Run 400m (at same time)
L: 10; S: 20 HRPU
-rest until 20:00, then:
7 Rounds
20 Front Rack Lunge
20 AKBS – L: 53/35; S: 70/53
20 Burpees (S: Lateral Over Bar)
*Cap = 12min
*Your goal is finish each section under the cap, so keep that in mind when considering your weight and rep scheme. If you finish early, that’s your rest. If you don’t finish, you’re capped and forced to move into the next section. In that case, welcome to a 32min workout. 🙂
Sunday
3 Rounds
40sec On, 20sec Off
Station 1) Wallball Slams – L: 20/14; S: 30/20
Station 2) Row or Bike
Station 3) Plank – add a plate to your back if possible
Station 4) Jumping Pullups
Station 5) 2-DB Push Press – L: 30/20; S: 50/35
Station 6) V-Ups
Station 7) Wallball
Station 8) Bike or Row
Station 9) Box Step Overs
Station 10) RKBS – L: 53/35; S: 70/53
-rest 2min after completing 10th station
Run Programming
Run L: 30min; S: 45min – easy
+
4 Rounds
Run 100m – fast
Rest 2min
+
Run 200m – fast