Fitness-
A. Teams of two, one person working at a time:
20 minute AMRAP:
30 wall balls, tough
30 deadlifts, tough
30 burpee box jumps or step ups, tough
50 double-unders or 100 singles
50 Assault bike calories
50 walking lunges w/ medicine ball, tough
B1. GHD hip extensions
3×10-12, R45s
+
B2. Stir-the-pot
3x 30s, R45s
+
B3. Half TGU w/ shoe
3×3-5/side, R45s
Performance-
A. Teams of two, one person working at a time:
20 minute AMRAP:
30 Wall balls (20/14)
30 Deadlifts (225/155)
30 Burpee box jumps (30/24)
50 Double-unders
50 Assault bike calories
50 Walking lunges w/ medicine ball (20/14)
B1. GHD hip extensions
3×10-12, R45s
+
B2. Stir-the-pot
3x 30s, R45s
+
B3. Half TGU w/ shoe
3×3-5/side, R45s
