Warm Up:
AMRAP10 with a Partner.
5 Cal Row or Bike
50′ Walking Lunge with Ab Mat on Head
100′ Bear Crawl
*Switch Full Rounds Only
*if Ab-Mat falls off head, 3 Sit Ups
*Team with most rounds wins
Skill:
Deadlifts
Adding 10# to 1RM, Take 90% then complete,
3@ 70%
3@ 80%
3+@ 90%
WOD:
Tabata
Kettlebell Swings (53/35)
Assault Bike Calories
Kettlebell Box Step Ups
Assault Bike Calories
*Tabata= :20 on/:10 rest x 8
*finish full Tabata before moving on to next station
*sub row calories or start 4 min behind if you want that bike 😉 I know you do.