General Warm-Up
2 minutes of arms only bike
and then…
Two-three rounds of:
10 Banded Sumo Good Mornings
12 Banded Face Pulls
12 Medicine Ball Reverse Lunge and Twist
10 Medicine Ball Kang Squat
Full Effort
In teams of two, with one partner working at a time, complete three rounds for time, of:
50 Single Dumbbell Goblet Walking Lunges (53/35 lbs)
20 Devils Press
50 Calorie Assault Bike
200 Meter Farmer Carry (53/35 lbs)
Goal < 30:00
Time Cap: 36:00
Full Victory
In teams of two, with one partner working at a time, complete three rounds for time, of:
40 Single Dumbell Goblet Walking Lunges (35/26 lbs)
20 Devils Press
40 Calorie Assault Bike
200 Meter Farmer Carry (35/26 lbs)
Goal < 30:00
Time Cap: 36:00
Dan and Amber
Full Effort: 26:16
FE Solo (reps / 2): 17.59 no rest
28:15 full effort Rx, done solo with work:rest ratio 1:1, included last fake round in the time