Strength & Conditioning
Partners, For Time:
A) 3 Rounds
20/17 Calorie Bike
30 KB Swings 55/35 (Rx+ 70/55)
B) 6 x 200 m Run Relay (3 each)
C) 600 m Farmer's Carry KB+DB 55+50/35+35 (Rx+ 70+70/55+50)
D) 1200 m Row, shared
Extra Credit
1) 4 Rounds
:20 strict pull ups
:40 rest
add band assistance
2) AMRAP 10
10/5 strict HSPU
10 m HS Walk
15 GHD
10 m HS walk
Bootcamp
4 RFT:
9 Cal Ski
9 DB Hang Clean
12 Cal Bike
12 Push Ups
15 Cal Row
15 Ball Over Shoulder
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