500 m row or 400 m run
Burpee Partner Chest Pass
While one partner holds the medicine ball, the other performs a burpee. Partners chest pass the ball back and forth for max reps in 30 seconds then rest for 30 seconds for four rounds. Partners stand eight feet apart.
10 min EMOM
Rope climb, bring long socks
Dumbbell bench press
Workout and Endurance:
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following movements:
Weighted situps, with bumper 15/10 pullover style. Bumper must touch ground behind your head and between heals.
Lunges, jumping OK
KB Swings 20/12kg
Complete all 8 sets of one exercise before moving on to the next. One minute of rest between each movement.
Score is the total of the lowest # of reps for each movement.
Lift and Skill: Make up a lift and skill you missed this week