10x Balancing Leg Swings
20x Hip Hinges
10x OHS w/arm above head
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
3×5 Double-Clap Burpees
2×5 Tuck Jumps
Magic Number is 30.
Player gets 20/23 Pulls on the C2 Rower. Immediately make up the remaining reps with BB Thrusters @ 95/65.
Rest 2:00 minutes between rounds. 3 rounds
For example, if player pulls 18 calories they immediately do 12 Thrusters.
Tag Team Style
Burpee/Box Jump + Alternating DB Snatch
3×15 sec ALL-OUT sprints on Air Assault Bike. Six players per bike. Rest while other players go