With a Partner, Start with…
1000m Row, or 1.2 Mile Bike
Then...
30 DB Hang Power Cleans 30#/20#
40 Wall Ball 20#/14#
50 Plate Russian Twists 45#/25# (20 to each side)
60 Front Rack Single Arm KB Lunge Steps 53#/35# (25 each arm)
50 Plate Russian Twists 45#/25#
40 Wall Ball 20#/14#
30 DB Hang Power Cleans
Finish with…
800m Run, 1000m Row, or 1.2 Mile Bike
*28 Minute “Soft” Cap; if you’re on your last Run/Row/Bike, finish out. One partner working at a time. You must complete all of one exercise before moving to the next.
1000m Row, or 1.2 Mile Bike
Then...
30 DB Hang Power Cleans 30#/20#
40 Wall Ball 20#/14#
50 Plate Russian Twists 45#/25# (20 to each side)
60 Front Rack Single Arm KB Lunge Steps 53#/35# (25 each arm)
50 Plate Russian Twists 45#/25#
40 Wall Ball 20#/14#
30 DB Hang Power Cleans
Finish with…
800m Run, 1000m Row, or 1.2 Mile Bike
*28 Minute “Soft” Cap; if you’re on your last Run/Row/Bike, finish out. One partner working at a time. You must complete all of one exercise before moving to the next.
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