November 10, 2016
3 minute clock :
a) jumping jacks x 7
b) hallelujah x 6
c) bear crawl - length + back
d) situps x 5
a) lat band stretch
b) partner tricep or quad smash
20 secs on/10 secs off x 8
for max reps of :
a) assault bike + ski erg (calories)
b) med ball situps (10/8)
c) calorie row
d) bench press (95/65)
e) no pushup burpee to 6 inch target
f) kb front rack lunge (26/18)
- reps of all sets added together = score.
- partition as desired.
- 4 sets of assault bike, 4 sets of ski erg on station one.
- only one kb on the front rack lunge.
- 2 minute break after 8th set of each movement.
Posted on Thu, November 10, 2016
by Brad Weems