A.
Within 5 minutes:
Every 30 seconds, for 5 minutes (10 sets):
8 Deadlifts @ 80-90%
80-90% of 15RM
B.
In teams of 2:
For Time:
– Row 600 meters
– 40 Dumbbell Squat Snatches @ 22.5/15 kg
– Bike 1 km
– 40 Devil’s Presses @ 22.5/15 kg
– Ski Erg 600 meters
– 60 Ball Slams @ 20/9 kg
– Farmers Walk 200 meters @ 22.5/15 kg
– Burpees
Time Cap: 30 minutes
Cardio = Row/ Ski
FC = Athletes hold hands, ea holding a DB a outside hand
MAX reps Burpees *In remaining time synchro burpees
Score = burpees –
C.
Body Armour
Post Class Optional Extra Credit
For Quality, twice through
1 minute banded forward fold
2 Turkish get ups each arm
1 minute HS hold or walk
1 lap around rig – Single Arm OH carry (ea way)
1 minute Rope climb *Adv – legless
Scoring: Not Scored
