In 24 minutes, max calories as a team of 3 – 1 minute each person *after each effort, alternates 8 strict hspu or 8 burpee box jumps over @ 76/60 cm
Strength Cycle – W3 D1 Deadlift 5 – 5 – 5 – 5 – 5 @ 85 % – rest – Accessory Work 3 sets x max reps KB swings – eye level @ AHAP rest as needed btw sets
For Time 50 strict pull ups 100 “honest” push ups 150 air squat — — — — Overhead Squat practice
Team 2x 10 rounds – 1 each 15 calories bike 10 DB thrusters (5sx+5dx) 5 rings muscle ups
Strength Cycle – W2 D2 Deadlift 5 – 5 – 5 – 5 – 5 @ 80 % – rest – Accessory Work Berbell Bent Over Row 4 set x 8-12 reps
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