Tuesday 24 November 2020

1. Strength

12:00 EMOM

Odd Min: 3 Front Squats (heavy, off the deck)

Even Min: 4-8 UB Strict Dips

---

2. Fitness In Teams of 4, For Time: (18:00 Cap)

1: 40 DB Box Step Overs (24”/20” - 2 x 22.5/15kg)

2: 70/50 Cal C2 Bike

3: 40 Kb Front Rack Lunges (2 x 24/16kg)

4: 50 Hang Clean and Jerks (35/25kg)

Each team member will start at a different station, and can only rotate and begin the next station once EVERY team member is done.

Time taken when all team members have completed all stations.