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Every 2 minutes, for 16 minutes (8 sets): Deadlift x 2 reps @ 80% of 1-RM Deadlift

Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) 12 Box Jumps (24″/20″)


Extra Credit:

On the 0: 30/25 Calorie Row

On the 3: 25/20 Calorie Row

On the 5: 20/15 Calorie Row


On the 7: 27/21 Calorie Ski

On the 10: 21/15 Calorie Ski

On the 12: 15/9 Calorie Ski


On the 14: 27/21 Calorie Assault Bike

On the 17: 21/15 Calorie Assault Bike

On the 19: 15/9 Calorie Assault Bike



Updated: 3 days ago

Teams of 2:

On the 0: 6 Laps Running On the 10: 150 Wall Balls On the 20: 130/100 Calorie Bike/Ski On the 30: 100 Burpee Box Jump Overs (24″/20″)

* 40 Minute Time Cap



4390 Westroads Dr Suite D
West Palm Beach, FL 33407
(561)-444-3841
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PALM BEACH ATHLETIC COMPLEX.png