Online Judges Course: Click HERE

 

Skill:

3-person team

Bike for Calories

50 seconds on, 10 second switch

12 rounds for total calories

 

Conditioning:

Every three minutes, for 12 minutes perform:

Calories Rowed (15/12)

30 Double Unders

10 Hollow rocks

20 High-Lows*

 

For Quality and Time*

*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground, and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. Total time, each round’s individual time added together, is score. If reps for a round are not completed, that round is worth 3 minutes, plus one second for each rep not completed.

 

Flexibility/Mobility:

Half Straddle – 1:00/side

Middle Straddle – 1:30

Saddle Sit – 1:30

Reclined Spinal Twist – 1:00/side

Overhead Distraction w/ External Bias – 1:00/side

 

 

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