Sunday, December 3rd, 2017

Sunday, December 3, 2017

Warm Up

500-1k row or run before class

+
4 Rounds (Walk through pace)
5 sec all out sprint on bike
1 Rope Climb
10 Russian KB Swings

Team of 2

30 Rope Climbs for time: (Scale to 20)

While partner A is climbing rope
Partner B is doing one round of:
200m Run/Row
10KB Swings 50/70

once partner B is done, they switch
Continue until all rope climbs are complete

AMRAP 15

Partner A does 30/25 Bike Cals
Partner B starts with AMRAP
20 Overhead Walking Lunges (95/65#)
20 push-ups
20 KB Deadlift (2 KBs,70/53#)

Partner A picks up where Partner B leaves off in the
AMRAP, Partner B bikes (so no rest)