Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift
B: 7 minute AMRAP of
Must change every 10 reps. While one person is doing burpees the other has to hold the hollow position.
For the waiters carry the kettlebell must be carried overhead, with the arm at full extension, with one arm. You must stop on the spot and lower your kettlebell to the ground if you lower the kettlebell below full arm extension.
1. 10cal air dyne
2. 10 wall balls 9/6
3. Run the loop into roller door next door
4. 5 wall walks.
Indian file, start when 1st person has finished the air dyne. 2 rounds.
200 calorie row(2 rowers if more than 4 in a team
35 Box jump overs each box(20 if less than 4 in a team)
Men 24″/30″+ 25kg plate/30″+ 2 25kg plates
Ladies 50reps at 30kg
40reps at 40kg
30reps at 50kg
Men. 50reps at 45kg
40reps at 60kg
30reps at 80kg
25 Rope climbs(15 if less than 4 in a team)15 Legless rope climbs(7 if only one person can do it) 2 ropes per team.
Ladies 20reps at 25kg
20reps at 35kg
20reps at 45kg
Men. 20reps at 40kg
20reps at 60kg
20reps at 70kg
50 synchronized sit ups.