Rise to the Top

Teams of 4!!!

**Relay Style

-3 DL

-6 Burpees

-9 DB Snatch

L1: 155/105, 50/35, Bar Facing Burpees

L2: 135/95, 35/20, Bar Over Burpees

L3: 115/85, 20/15, Bar Over Burpees

L4: KB DL, 15/12, Regular Burpees

(3-min Rest)

*2-people work * 2-people rest

*When work is traded-must tag then run 100m run

120 Wallballs

120 Box Jump Overs

120 Pull-ups

120 HSPU

L1: 30/20, Rebounding 24”/20”, Pull-ups, HSPU

L2: 20/14, 24”/20”, Pull-ups, HSPU

L3: 14/12, 20”/17”, Asst or non asst pull-ups, Hand release Push-ups

L4: 12/10, 17”/15”, Ring Rows

(3-min Rest)

*Relay Style

*Each person does 3 rounds

15 Cal Row

15 Kettle Bell Swings

L1: 15/12, Black/Blue

L2: 15/12, Blue/Red

L3: 12/10, Red/Orange

L4: 10/8, Orange/Yellow