Fitness
In teams of two, partners alternate as necessary—
From 0:00-10:00—
40 DB lunges, alternating
50 Russian KB swings
40 DB lunges, alternating
50 Russian KB swings
40 DB lunges, alternating
*Rest the remainder of the time if completed.
+
From 10:00-20:00—
125 single-unders
750m row
125 single-unders
750m row
125 single-unders
*Rest the remainder of the time if completed.
+
@ 20:00 —
4 rounds:
1:15 row @ gradually escalating pace – sprint last 15s (Partner 1)
1:15 row @ gradually escalating pace – sprint last 15s (Partner 2)
Performance
In teams of two, partners alternate as necessary—
From 0:00-10:00—
50 single-arm DB overhead lunges, alternating (50/35)
50 deadlifts (185/125)
50 single-arm DB overhead lunges, alternating (50/35)
50 deadlifts (185/125)
50 single-arm DB overhead lunges, alternating (50/35)
*Rest the remainder of the time if completed.
+
From 10:00-20:00—
250 double-unders
3 miles assault bike
250 double-unders
*Rest the remainder of the time if completed.
+
@ 20:00—
EMOTM 10:
1st: 12s assault bike @ 100% (Partner 1)
2nd: 12s assault bike @ 100% (Partner 2)
