A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Seated Strict Press x 8 reps
Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)
Minute 3 – Hanging Knee Raises x 8-10 reps @ 2110

B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.

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Bella
Bella
May 5, 2016 1:47 am

I am new to this programme, so I have some questions. What does @ 2110 and @11×1 mean?

Ryan FLanagan
Ryan FLanagan
May 5, 2016 7:54 am
Reply to  Bella
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