400m run/500m row
10 burpees
10 Samson stretch (5 each leg)
20 Air squats
10 Push ups
In teams of 3:
Run 200 Meters as a Team
then,
Complete a total of 120 Shoulder to Overhead (135/95)
Partner can only do shoulder to overhead while another parnter holds their chin over the pull-up bar
(the rotation is: chin over bar holder rotates to shoulder to overhead, shoulder to overhead rotates to rest person, rest person rotates to chin over bar person)
then,
Run 200 meters as a team
then,
Complete 150 Burpees
Can only work while another parnter holds a handstand
(rotation is: Handstand holder to burpee person to rester)
then,
Run 200 meters as a team
then,
Complete a total of 120 Shoulder to Overhead (135/95)
Partner can only do shoulder to overhead while another parnter holds their chin over the pull-up bar
(the rotation is: chin over bar holder rotates to shoulder to overhead, shoulder to overhead rotates to rest person, rest person rotates to chin over bar person)
then,
Run 200 meters as a team
then,
Complete 150 Burpees
Can only work while another parnter holds a handstand
(rotation is: Handstand holder to burpee person to rester)
then,
Run 200 meters as a team
No comments:
Post a Comment