Tuesday – 1/30/18

Warm-up
(6min)
Spiderman Lunge x 10 total
Backwards lunge w/ twist x 10
Lateral Lunge x 10
Downward dogs x 10
90/90 windmill x 10
+
(4min)
Workout Briefing
+
(10min)
Each team set up and warm-up stations below

Workout
Team up with a Partner and have the faster partner go first. When P1 finishes part A, P2 will begin.
*Record individual splits and Total time including rests.
*You may sub Row for bike but both partners must use same apparatus. If there are enough Bikes I’d prefer everyone use bikes.

A. For time:
40/30 Calories on Assault Bike
30 Dumbbell Thrusters (50/35 lbs)
15 Bar Muscle-Ups or 15 Dips (Ring/Bar/bench)
+
Rest 5 minutes
+
B. For time:
50/35 Calories on Assault Bike
40 Dumbbell Walking Lunges (50/35 lbs – Open 17.2 Standard)
30 Chest-to-Bar Pull-Ups or jumping pull-ups (Open Standard)
+
Rest 5 minutes
+
C. For time:
60/40 Calories on Assault Bike
50 Alternating Dumbbell Snatches (50/35 lbs)
40 Toes-to-Bar or Hanging knee raises above hip crease.

Time Cap = 40min