Hip Thrusters or Bench Press:12min
Building to a heavy set of 3
every 2minx6
10-8-6-4-3-3
Chipper: 22min cap
For Time (with a Partner)
2 Rounds of
30 Pull-Ups
50 Wall Ball Shots 10/9 20/14
50 Sit-Ups
100 Kettlebell Swings
Perform every two minutes:
Athletes split up the work evenly. Both athletes can work at the same time.
Ex. Both athletes have to compete 15 pull-ups. They can not move to the next movement until all 30 pull-ups are complete. Remember every two minutes. 10 total Burpees must be completed. 5 each.
conditioning :8 min
On the min until failure
Max 8 rounds
Choose one:
500m Bike .31miles
250m Row
200m Run
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