Trainer Warmup 15 Min.
then
Skill: Core Strength (5 Min.)
5 Rounds
20 sec. L-Sit on Rings
10 sec. Rest
20 sec. Superman Rocks
10 sec. Rest
Walk through S.O.P.
4 Stations (24 Min.)
In Teams of 2, work down the Rep scheme at each Station. PartnerA works PartnerB rests;
– Wall Climbs, 3-2-1 Amrap 5 Min.
– KB OverBox Burpee 50cm 24/16kg, 2-1 Amrap 5 Min.
– C2B Pullups/Pullups, 5-4-3-2-1 Amrap 5 Min.
– DB Clean&Jerk 20/10kg, 4-3-2-1 Amrap 5 Min.
Rest 1 Min. after each Station
Score: Total Reps. Scale weights as needed.
Example given: Partner A does 5 Pullups while Partner B Rests, then Partner B does 5 Pullups while A Rests, A does 4 Pullups, B does 4 Pullups. When they are down to 1 Rep they restart at 5 Reps. Amrap 5 Min.