GENERAL FITNESS
In teams of two, 40′  time cap
You go, I go (per exercise)
Calories:                         12-15-18-15
Burpee/Box Jumps: 8-10-12-10
KB Thrusters (53/35)   10-12-15-12
Strict Pull-ups*              5-7-9-7
Run (meters)                 150m-250m-400m-250m
*Double reps for Ring Rows

Round 1 looks like:
12 Calories, each
8x Burpee/Box Jumps, each
10x KB Thrusters, each
5 Strict Pull-ups, each
150m Run, each

Round 2 looks like:
15 Calories, each
10x Burpee/Box Jumps, each
12x KB Thrusters, each
7x Strict Pull-ups, each
250m Run, each etc…




STRENGTH
3×6 (each) Kettlebell Bottoms-up Press
3×8 Push-ups with a PLUS
Then:
DB Floor Press
8-8-6-6-4-4, climbing
Between sets do 4x (each) Iso-Dynamic Y’s
Then:
4×12 Barbell Biceps Curls w/shoulder flexion at top (at the top of each curl flex the shoulder to drive elbows upward and engage the rest of the biceps)
Between sets do 4×20 BB Grip Roll-ups
Then:
3xM.E. Push-ups (goal = 75+)
Then:
Cool Down




PHOTOS
N/A