In Teams of 2, for time of:
100 Synchro AbMat Sit Ups
50 Double DB Front Squats (Partition However)
50 Ring Rows
50 Single DB Devils Presses (Partition However)
10 Rope Climbs Partition However
50 Double DB Front Squats (Partition However)
100 Synchro AbMat Sit Ups
Level 1: 10/5kg
Level 2: 15/10kg
Level 3: 22.5/15kg
CROSSCIRCUIT
Station 1
AMRAP in 8min of:
12/9cals on the Bike
12/9cals on the Rower
12/9cals on the Ski-erg
Station 2
EMOM for 8min do:
1) 10 Compression Sit-ups
2) 10 Hip Extensions @20X1
Station 3
EMOM for 8min do:
1) 1-3 Rope Climbs
2) 10 Ring Rows
Station 4
AMRAP in 8min of:
8 Double DB Front Squats
8 Double DB Push Jerks
8 Double DB Devils Presses