Saturday
Warm-Up.
Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward
Followed by…
Two Sets:
Banded Triceps Extensions x 15 reps each side
Donkey Kicks x 5
Followed by…
Two Sets:
Dead Bugs x 10
Burpee Broad Jumps x 5
Then…
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (32/24 kg)
15 Calories of Rowing
Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.
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