General Warm-Up
Three rounds at ascending effort of:
30 Second Arms Only Echo/Assault Bike
15 Russian Kettlebell Swings
10 Hand Release Push-Ups
Then two rounds of:
5 Hang Dumbbell Power Cleans
5 Dumbbell Push Press
Build from round 1-2 to give yourself an idea of what is a sustainable weight for you
THESE ROUNDS GOING TO COME QUICK!
Conditioning
A. In teams of three, complete as many rounds and reps as possible in 15 minutes of:
Assault Bike x 12/9 calories
Dumbbell Hang Power Clean x 10 reps (weight up to the athletes)
Rest EXACTLY five minutes, and then …
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
Row x 12/9 calories
Dumbbell Push-Press x 10 reps (weight up to the athletes)
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member completing the work, one member holding a plank, and one member resting at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.