A. For Time: Running, Bikes, and Rowing
For Time:
– Run 1 km
– Bike 2 km
– Row 1 km
Time Cap: 13 minutes
B. For Time: Ball Slams
For Time:
– 100 Ball Slams @ 20/14 kg
Time Cap: 15 minutes
*Every 30seconds perform 3 Burpees
C. 4 Rounds For Time of Wall Sits, Air Squats, Forearm Front Planks, and Russian Twists
4 Rounds for Time:
– Wall Sit for 30 seconds
– 20 Air Squats
– Forearm Front Plank for 1 minute
– 15 Russian Twists
Time Cap: 15 minutes
ADV – WS Duel KB FR
