June 7, 2024 – Performance 

Warm-Up | Performance
Two sets of:
“Kettlebell Bracing Warm-up”
(can be performed with a dumbbell if desired)
Kettlebell Suitcase Deadlift x 5 reps, right
Kettlebell Suitcase Carry x 50 feet, right side
Kettlebell Side Bend x 15 reps, right
rest 10 seconds and then repeat on other side

Followed by…

Two sets of:
Box Step-Up x 6 per side
Cossack Squat x 6 per side
Single-Arm Dumbbell Push Press x 6 per side

Then…

In teams of four, complete five sets for max reps/calories of:
60 seconds of Assault Bike or Bike Erg (for calories)
60 seconds of Box Jump-Overs (30″/24″)
60 seconds of Hang Power Snatches (95/65 lbs)
60 seconds of Dumbbell Renegade Rows
(1 rep = push-up, row left, row right)
Rest 60 seconds

Teams get one bike, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60 second intervals and all members rest at the same time. Post total score (calories biked and reps completed).