CORE Work
3 Rounds of:
10 Strict toes to bar
20 Band resistance sit-ups
1 Minute plank
1 Minute rest between rounds
Fitness Workout
In teams of two, complete the following for time:
1km Row
50 Pull Ups
50 Push Press 95/65#
30 Synchronized Lunges
50 Push Press
50 Pull Ups
1km Row
*Hold medball overhead on lunges
*Work is split between partners except on lunges
Performance Workout
In teams of two, complete the following for time:
20 Barbell Walking Lunges 135/95#
50 C2B Pull Ups
50 Overhead Squats 135/95#
2km Row
50 Overhead Squats 135/95#
50 C2B Pull Ups
20 Barbell Walking Lunges 135/95#
*Front rack hold on lunges, two people per bar sharing the load.
*Work is split between partners except on lunges.
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