General Warm-Up
Three rounds of:
200 Meter Row or Ski ERG
10 Toe Touches
10 Samson Lunges (5 reps each side)
10 Medince Ball Hamstring Curls
Take some time to warm up the kettlebell swings and jumping for distance with the following:
Two sets of:
6 Russian Kettlebell Swings (Light)
6 Broad Jumps
and then…
Two sets of:
5 Russian Kettlebell Swings (Workout Weight)
5 Broad Jumps
Long Conditioning
Teams of two complete the following for time:
*Station 1 – 600 Meter Run and 750 Meter Row
*Station 2 – 600 Meter Run and 40 Box Step-Ups
*Station 3 – 600 Meter Run and 40/30 Calories of Assault Bike
*Station 4 – 600 Meter Run and 75 Russian Kettlebell Swings
Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station. Teammates can work at the same time.
Time Cap = 40:00 – please adjust distances accordingly.