8 Rounds
4 on each machine alternating
3 minute windows
Row 18/12 Cals
Bike 18/12 Cals
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FOR QUAILTY
7 rounds for quality
3 Overhead Squats
9 Strict Pull-ups
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2 ROUNDS
2 rounds
800m Run
30 Sit-ups
20 Pull-ups
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3 ROUNDS
3 rounds
21 Wall Balls 10/7kg
14 Push-ups
7 Deadlifts 90/60kg
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ALL THE BURPEES!!!
30 BTB
Rest 3 mins
30 DB Burpees 15/10kg
Rest 3 min
30 BOB
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AEROBIC CAPACITY
For Time
30/21 Bike Calories
30/21 Rower Calories
Rest 1 Minute
25/18 Bike Calories
25/18 Rower Calories
Rest 1 Minute
20/14 Bike Calories
20/14 Rower Calories
Rest 1 Minute
15/10 Bike Calories
15/10 Rower Calories
Rest 1 Minute
10/7 Bike Calories
10/7 Rower Calories
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PARTNER CHIPPER
Teams of 2
200 Wall Balls 10/7kg
150 AbMat Sit-ups
70 KB Swings 32/24kg
50 HR Press Ups
40 Push Jerks 60/42.5kg
30 Pull Ups
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