Warm-Up:
9:00 minute EMOM
min 1: Echo Bike, Easy to Moderate
min 2: 10 Reactive Squat Jumps
min 3: 10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings
into..
10:00 minutes Team Warm-Up
"Uruk-hai Royal Rumble"
4 Person Team for Max Reps
5 Sets, For Max Reps
Station 1: -Max Burpee Box Jump Overs 24/20''
Station 2: -Max American Kettlebell Swings 24/16kg
Station 3: 15/11 Calorie Echo Bike
Station 4: Rest
Time Domain: 22:00-30:00 minutes
Time Cap: 30:00 minutes
Workout Flow and Athlete Notes:
This is a competition between teammates, meaning whoever has the most total reps at the end of the workout, wins the workout. The way to ensure that you win the workout is to go faster on the bike to ensure that your teammates have less time on the bike. The bike dictates the pace and athletes must switch stations as soon as the teammate on the bike is finished. This workout will finish as soon as each teammate has completed 5 sets through on all stations
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
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