23
Jun
Got the only key
Attack of the minutes!!
*1 person works/1person rests
*Score= total reps
*Teams will rotate starting in the 4’s down to 1’s
4-mins on Assault Bike
4-mins of 100m run (100m=1)
4 -mins of Row (cal)
3-mins of FR Lunges
3-mins of Wall balls
3-mins of KBS
2-mins of Double Unders
2-mins of Sit-ups
2-mins of Burpees
1-min of Pistols/Air-squats
1-min of Push-ups
1-min of Slam-balls
L1: 135/95, 30/20, Black/Blue, Pistols, Push-ups
L2: 115/85, 20/14, Blue/Red, Pistols, Push-ups
L3: 95/65, 14/12, Red/Orange, Air-squats, Push-ups
L4: DB Lunges, 12/10, Orange/yellow, Air-squats, Push-ups
3 min rest then,
7-mins Max Effort:
Buy-in: 30 Dball over the shoulders,
Max OHS in remaining time
L1: 120/100, 155/105
L2: 100/80, 135/95
L3: 50/35, 95/65
L4: 25/15, Goblet squats