Saturday
Teams of 2
AMRAP 10
Row 1000/800m or Bike 2000/1600m or Run 800m (400m each)
100 T2B
Max Squat Cleans – L: 95/65; S: 135/95; SS: 185/135
-rest 3min, then:
AMRAP 10
Row 1000/800m or Bike 2000/1600m or Run 800m (400m each)
100 Burpees
Max SDLHP
-rest 3min, then:
AMRAP 10
Row 1000/800m or Bike 2000/1600m or Run 800m (400m each)
100 AKBS – L: 53/35; S: 70/53
Max Partner Wallball Situps – L: 20/14; S: 30/20 (throw the ball back and forth to each other)
*Try to swtich rower/bike with another team so you can get something different each AMRAP. Only 1 partner works at a time.
Sunday
In 15min, complete:
25 Wallball Slams – 30/20
50/33 Cal Row or 43/28 Cal Bike
100 Air Squats
50 Box Step Ups (S: Jumps)
25 Wallball Slams
-rest 3min, then:
3 Rounds
60sec Max Burpees
60sec Max 2-DB Bent Over Row – L: 20/10; S: 35/25
60sec Max Pushups
60sec Max Double Unders
Rest 1min
*This last piece is an old school pump session. Enjoy it and be sure to take a quality selfie in the bathroom mirror afterwards.
Ambassador Bro/Broette Sesh
Rope Climbs / Odd Objects
Run Programming
L: 15min; S: 25min – easy aerobic run
-rest 5min, then:
5 Rounds
Sprint 100m
Rest 90sec