Updated: Jun 23, 2020
Teams of 4, Four sets, for max reps/calories of:
3 Minutes of Assault Bike (for Max Calories)
2 Minutes of Burpee Box Jump or Step-Overs
1 Minute Of Pull-Ups
Rest 3 minutes
Extra Credit:
10 Rounds:
1 Lap Run
9 Double Dumbbell Burpees (50’s/35’s)
“If people are doubting how far you can go, go so far that you can’t hear them anymore.” With A Partner Complete 300/250 Cals Rowing: Partner 1: 4 Burpees Over The Rower + Row Partner 2: Farmer's Carr
"Great moments come from great opportunity." Pre-Class: 2:00 Cardio 1:00 Wrist Stretches 1:00 Pass Throughs Warm Up: 3 Rounds 10 Glute Bridges 10 Cossack Squats 25 Hollow Rocks AMRAP 7 250m Row 10 Dum
"To succeed i life, you need three things: a wishbone, a backbone, and a funnybone." 10:00 Stretching & Skill Practice EMOM 20 1) 12/9 Cals Biking 2) 10 Bent Over Rows + 10 Push Ups 3) 12/9 Cals Skiin