Saturday
Teams of 2
AMRAP 8
20/14 Cal Row/Bike
30 AKBS – L: 53/35; S: 70/53
…at the 10:00
AMRAP 8
20/14 Cal Row/Bike
30 SDLHP – L: 95/65; S: 115/75
…at the 20:00
AMRAP 8
30/20 Cal Row/Bike
20 Front Rack Lunges – L: 95/65; S: 115/75
…at the 30:00
AMRAP 8
30/20 Cal Row/Bike
20 Wallballs – L: 20/14; S: 30/20
Sunday
On a 15-minute clock, for max reps each round…
From 0:00-3:00, Run 400m, then Max T2B
-rest 1min
From 4:00-7:00, Run 400m, then Max 2-DB Front Rack Squats – L: 30/20; S: 50/35
-rest 1min
From 8:00-11:00, Run 400m, then Max T2B
-rest 1min
From 12:00-15:00, Run 400m, then Max 2-DB Front Rack Squats
-rest 5min, then:
On a 15-minute clock, for max reps each round…
From 0:00-3:00, Row 500m, then Max AKBS – L: 53/35; S: 70/53
-rest 1min
From 4:00-7:00, Row 500m, then Max Burpees
-rest 1min
From 8:00-11:00, Row 500m, then Max AKBS – L: 53/35; S: 70/53
-rest 1min
From 12:00-15:00, Row 500m, then Max Burpees
*Equivalent for 400m Run is Row 500/400m or Bike 1000/800m, and vice versa
Ambassador Bro/Broette Sesh
Muscle Up