Saturday
Teams of 2
AMRAP 35
2 Rounds
50/35 Cal Bike or 60/40 Cal Row
L: 30; S: 50 Pullups; SS: 15 BMU
-immediately into:
2 Rounds
50 1-DB Hang Clean & Jerk – L: 30/20; S: 50/35
L: 50; S: 100 Double Unders
-immediately into:
2 Rounds
50 1-DB Front Squats
50 Burpees
*Rack the DB however you like. Rest it on a shoulder if you’re trying to save your arms for Burpees. Just get the work done.
Sunday
Teams of 2
AMRAP 20
10/7 Cal Row or 9/6 Cal Bike
10 Wallball Slams – 30/20
10 Abmat Situps
10 AKBS – 53/35
*Each round add 10 reps to each movement
-rest 5min, then:
In 10min, complete: (solo)
40, 30, 20, 10
Pushups
V-Ups
Run Programming
L: 20min; S: 30min – Easy. And, within the 20/30min, knock out 10x15sec surges and 10x7sec max effort sprints. Don’t allow yourself to walk after completing these sprints. Instead, fall back into an easy jog.