General Warm-up:
2 rounds of:
Row 15/12 Calories
8 Spiders
7 T-Push-ups
8 V-ups
7 Deep squats
8 Shoulder press w/T’s
7 Pull-ups
…then…
Ski 12/8 calories
20m Heavy Farmers carry
40m D-ball high carry
10 KB swings
Bike 15/12 Calories
Endurance:
Complete 1-minute at each station:
Row for calories
Max Push-ups
Bike for calories
Max strict pull-ups
Ski for calories
Rest 1:00
5 rounds for total calories + total reps
Post results and experiences to comments
286 Rx
Thanks for helping me watch the clock Norka sis!
250 mod (red and blue for 1st round)red banded PLU for rounds 2-5).
56
53
49
39
53
425 reps (rx’ish)
91/83/83/83/85
I did SU instead of PU bc I just came from the academy, where we did 3;00 max rep pu, dumbbell bench press, and then 50 more pu.
Mod PLU purple+red band
Ran 200m instead of row and ski
60 (11 cals bike count the same for row and ski)
50 (8 cals bike every round left)
43
48
47
Total 248 (2000m run)