Team Series!

2 Person Team!  500m Row – 5 Burpee Box Jumps Overs (BBJO) 400m Row – 10 BBJO 300m Row – 15 BBJO 200m Row – 20 BBJO 100m Row – 25 BBJO **Resistance 7, 24″ Box** *Player 1 completes set 1 whilst player 2 rests.  *Rotate one resting whilst the other trains until both players …

Workout of the week!

*CASH IN= 1 REPCO RUN (warm up) AMRAP in 15 minutes 10 Box Jumps (full extension with legs on top of the box) 5 Deadlifts @ 30/40/50….KG 16 Dead Ball Slams @ 9/12/15KG **Count how many rounds you can complete in 15 minutes** *CASH OUT = 50 BURPEES (timed)

Team Series!

3 Rounds for time….. 3 D/B Thrusters 5 Burpee box jumps 7 Deadlifts -Player 1 working through reps -Player 2 on assault Bike *At the end of all 3 rounds, you have to total 100 Calories on the assault bike

HIIT training

Workout of the Week!

Circuit #1 X 5 Rounds 300m Row (Resistance 7) 7 Burpee Box Jumps* (20”/24”) 3 Min Rest Max Circuit #2 X 5 Rounds 10 Cal Assault Bike 16 Alt D/B Snatches (8,10,12.5,15kg) *Alternative – Step Up Go Hard ?