Monday:
With a partner row 3000m, alternate every 500m:
– Total weight for team thrusters is score
– Thrusters can start when your partner starts rowing
Tuesday:
Linear Tabata
8 tabata rounds of:
Burpees, SDLHP 52/35, Push ups, Kettlebell Swings 52/35, Abmat Sit ups, Air Squats
Wednesday:
5 Rounds for time:
10 Body weight back squats
Run 2 laps
Thursday:
Bench 8×3
3 rounds for time:
30 Double unders
20 Box Jumps 24/20
Friday:
With running clock for 20 minutes for weight:
Weighted pull ups
or
time chin spent over bar
Cool down row 2000m or run 1 mile chatting as you go. 🙂
Saturday:
Each partner does 13 reps of each exercise before proceeding. All 13 of one movement must be completed before the next partner starts. For time:
13 Handstand Push ups
13 Burpees over box
13 Ring dips
13 Box Jumps (2 foot take off and landing) 24/30
63 Double Unders (50+13)
13 Chest to bar pull ups
Cash out with 100 partner alternating wall balls 20/14