Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward

Followed by…
Two Sets:
Banded Triceps Extensions x 15 reps each side
Donkey Kicks x 5

Followed by…
Two Sets:
Dead Bugs x 10
Burpee Broad Jumps x 5


Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Knees to Elbows or Hanging Leg Raises
12 Goblet Squats
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 knees to elbow, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

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Dan Greyman
Dan Greyman
January 17, 2020 7:11 pm

Warm-up completed
Done induvidually (12mins)
Subbed seated db press at 20kg dbs
Goblet sq @ 20kg db

Total rounds: 3 rnds + 3 reps