4/4 box step overs w/ workout weight
5 Push Ups
3/3 Single Arm Push press w/ workout weight
400m Run
12/10 Push-Ups
10 Dual DB Box Step-Overs 35/25#
8/8 Single Arm DB Push Press
*One partner starts on run, one partner starts on push-ups, partner cannot go on run until partner is back from run, and partner cannot start on DBs if other partner is on the DB
Open/RX+: Deficit DB Push-Ups, 50/35#
Time Domain: 15:00-20:00
SUB for run = 500m row / .6/.5 mi bike
Each partner will complete the full 4 rounds of these movements, but there is a little caveat to how teams will get this done. One partner starts on the run, and one starts on the DB movements. If you never catch up to your partner, then you will be able to finish in the fastest time possible with no rest periods. However, it is likely that you will catch your partner at some point and need to rest. Goal here for each partner is to limit any rest periods and try to stay ahead of your partner.
400m Run
12/10 Push Ups to Box, bench, or bar
10 Single DB Box Step-Overs 35/25#
8/8 Single Arm DB Push Press
*One partner starts on run, one partner starts on push-ups, partner cannot go on run until partner is back from run, and partner cannot start on DBs if other partner is on the DB
60sec/60sec Single Leg Forward Fold
1min Prayer Stretch
:30sec Renegade Rows
10-12 Glute Ham Raises
:15/:15sec Copenhagen Plank
R: as needed b/s
min 8-16: 1 Rep @ 80%+
Set 2 @ 75%
Set 3 @ 75%
Set 4 @ 75%
Set 5 @ 80%
3/2 Legless Rope Climbs
75ft Handstand Walk
10/8 Cal Ski Erg
4:00 Rest
8:00 AMRAP
7 Ring Muscle-Ups
21 Wall Balls 30/20#
15/12 Standing Bike Erg
4:00 Rest
For Time:
8 Rope Climbs
50 Wall Balls 30/20#
15 Ring Muscle-Ups
10/8 Cal Bike
Max Bar Facing Burpees
4 Rounds
:20 On / :10 Off
Single or Double Unders
Plank Shoulder Taps
Air Squats
DB/KB Swings (light)