FAT LIP
Teams of 2 - working at the same time*
50-40-30-20-10
Kettlebell Swings (24/16kg)
Abmat Sit Ups
100-80-60-40-20
Calorie Row
*Reps do not have to be synchro, but neither partner may move on until both partners complete their portion of the reps. Rep counts above are not split, i.e. each partner will do 50-40-30-20-10 of both movements.
Row Calories are split.
BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch
SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo Bike OR 500/400m Row Strength Deep in the hole Front Squats
Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds 40 cal bike 40 GHD 40 Pull-ups