[COMPETE/TRAIN]
For Time:
24/30 Calorie Assault Bike or 32/40 Calorie Row or 600 M Run
120 Double Unders
24/30 Calorie Assault Bike or 32/40 Calorie Row or 600 M Run
On the Minute [Starting at 0:00]:
7 Deadlifts 135/185 M95/140
Score = Time it takes to complete the workout.
[SWEAT]
For Time:
24/30 Calorie Assault Bike or 32/40 Calorie Row or 600 M Run
120 Double Unders
24/30 Calorie Assault Bike or 32/40 Calorie Row or 600 M Run
On the Minute [Starting at 0:00]:
7 Deadlifts 95/135 M75/105
AFTER PARTY- 4 Giant Sets:
10 Single Legged Romanian Kettlebell Deadlifts (5 Each)
:20-:30s Second Supinated Grip Dead Hang
30-50′ Handstand Walk
Rest as needed between sets.
AT HOME
For Time:
24 Ten Meter Shuttle Runs
120 Double Unders
24 Ten Meter Shuttle Runs
On the Minute [Starting at 0:00]:
7 Double Dumbbell Deadlifts 35/50 M25/40
EQUIPMENT-FREE
For Time:
24 Ten Meter Shuttle Runs
120 Line Hops
24 Ten Meter Shuttle Runs
On the Minute [Starting at 0:00]:
10 Sit-Ups
