Warm-Up | Fitness
One set of:
Run x 400m at an easy to moderate pace
Followed by…
Two sets of:
Dumbbell Suitcase Carry x 50ft per arm
Dumbbell Side Bend x 15 per side
Bodyweight Walking Lunge x 20 steps
Followed by…
Two sets of:
Single-Arm Dumbbell Floor Press x 10 reps per arm
Single-Arm Devil’s Press x 5 reps per arm
Then…
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.
All solo
30 Calories of Assault Bike
1000 meter row (all teammates together)
20 Dumbbell Burpee Deadlifts 35lbs
500 meter row (all teammates together)
10 jump Pull-Ups
30 Calories of Assault Bike
800 Meter Run (all teammates together)
20 Dumbbell Burpee Deadlifts 35lb
400 Meter Run (all teammates together)
10 jump Pull-Ups
33:33