In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 box jumps 20 Wall Ball Shots 15 russian Kettlebell Swings 10 Burpees 5 Strict Pull-Ups Partner A starts with 25 box jumps, Partner B then performs 20 wall ball shots, Partner A then performs 15 […]
4 rounds for time: Run 400m. 10 DB manmakers* lvl 3: 50/35. lvl 2: 35/20. lvl 1: 25/10 (Manmaker = Db to the floor, kick back push-up, row left, row right, jump feet in, power clean DBs, push press – then repeat.)
‘Nicole’ ARMAP 20 min: Level 3: Run 400m. Max rep pullups* Level 2: Run 400m. Max rep pullups* Level 1: Run 300m. Max rep pullups* *Begin each set of unbroken pullups with strict, once you cant get chin over bar, without coming down from pullup bar, finish set with kipping pullups.
4 sets for quality: 30 seconds of russian Kettlebell Swings Rest 30 seconds 30 seconds of Sit-Ups Rest 30 seconds 30 seconds of Alternating Reverse Lunges Rest 30 seconds 30 seconds of plank hold Rest 30 seconds 30 seconds of Mountain Climbers Rest 30 seconds 30 seconds of Band Pull-Aparts Rest 30 seconds
