Warm Up : (10 Minutes)
1 Round of:
Run 200m
15 Sit-ups
Run 200m
15 Push-ups
Run 200m
15 Air Squats
Strength : (20 Minutes)
3 Rounds of:
1a) Front Rack KB Carry x 100 Meters.
Rest 30s.
1b) DB Hammer Curls x 8-10. Rest 30s.
1c) Hollow Hold x 15-25s. Rest 30s.
Metcon ; (25 Minutes)
Teams of 3 in 25:00 complete:
120 DB Step-ups (24 in, 20 in) (35 lbs, 20 lbs)
120 Ball Slams (25, 15)
Remaining time Max Calories on the
Bike, Row or Ski
*One person works.
Score = total
calories