Fitness
In teams of two —
@ 0:00-15:00 – partners switch as necessary—
10 rounds:
15/12 assault bike or row calories
10 hanging leg raises
*15 minute cap
+
(Rest until…)
+
@ 20:00 – partners switch as necessary—
10 rounds:
10 DB push presses
10 DB hang cleans
10 burpees
*20 minute cap.
Performance
In teams of two —
@ 0:00-15:00 – partners alternate rounds—
10 rounds:
15/12 assault bike or row calories
15 toes-to-bar
*15 minute cap
+
(Rest until…)
+
@ 20:00 – partners alternate rounds—
10 rounds:
10 shoulder-to-overhead (115/75)
15 deadlifts (115/75)
20 box jumps, step down (24”/20”)
*20 minute cap.
