fitness
Warm-Up.
Two sets of:
Run x 200m
Dumbbell Farmer’s Carry x 100ft
Followed by…
Two sets of:
Kip Swing x 10 reps
Dive Bomber Push-Up x 10 reps
Alternating Dumbbell Snatch x 10 reps
Then…
A.
In teams of three, complete two rounds for time:
100/70 Calories of Assault Bike
800 Meter Run (all teammates together)
60 Dumbbell Burpee Deadlifts
400 Meter Run (all teammates together)
20 Strict Pull-Ups
Time Cap = 40:00
Teammates can partition calories and repetitions as they see fit on the Assault Bike, Dumbbell Burpee Deadlifts and Strict Pull-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.