September 12, 2019 – Strength and Conditioning

A.

In teams of 2:

For Time:
100 Calories of SkiErg
90 Partner Medicine Ball Sit-Ups
Farmers Walk 800 meters
70 Push-Ups
60 Calories of Assault Bike
50 Ring Rows
40 Wall Ball Shots
30 Ball Over Shoulders
20 Dragon Flag Flutter Kicks
10 Dual Dumbbell Shoulder Presses
Time Cap: 42 minutes

*Farmers Carry > Walk together/ both carry
*Ring rows > Performance – Pull-ups
*Wall Balls > Partner holds wall sit
*Ball over shoulder > Partner holds plank
*DB strict press > Performance – Strict HSPU
If time allows

B. For Time: Bikes

For Time:
Bike 1000 meters
Bike 400 meters
Bike 200 meters

*Bike (m) ea while Partner KB Rack Hold 24/ 16kg.
-5 Synchro Burpee penalty if the KBs are dropped

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