Warm Up:
Every 3:00 minutes, 4 sets, complete the following:
:30 Machine Choice
6 Inchworm Push-Ups
10 Lateral Line Jumps (over and back = 1)
10 Dual Dumbbell Curl and Press , light to moderate load
"Lucky"
In Pairs, For Time:
4000m Echo Bike (Split)
10 Dual Dumbbell Hang Clean and Jerks
Synchronized 22.5/15kg
2000m Row (Split)
20 Dual Dumbbell Hang Clean and Jerks
Synchronized 22.5/15kg
150 Burpee over DB
30 Dual Dumbbell Hang Clean and Jerks
Synchronized 22.5/15kg
700m Run Together
22:00-28:00 minutes
Time Cap: 30:00 minutes
Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Optional Accessories
Accumulate 50 reps of the following:
Prone Y, T, W , light weight plates
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