September 5, 2019 – Strength and Conditioning

A.

In teams of 2:

For Time:
50 Dumbbell Thrusters
100 Calories of Assault Bike
Row 1.2 km
Ski Erg 1.2 km
50 Goblet Squats
100 AbMat Sit-Ups
Time Cap: 45 minutes

*Every time you switch who is working, you both perform 3 Synchro DB Burpee Deadlifts.
We are TEAM HUMAN – Once you have finished the Situps MAX Calories in your TEAM of 2 (1working at a time) until the last pair has finished.
*AbMat Sit-up > Performance-GHD
*Single DB Goblet Squats

B. For Time: Ball Slams

For Time:
100 Ball Slams @ 20/9 kg

*Every 30seconds perform 2 burpees over Ball

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