Warm-up

Strength:

Every 90sec x 3 sets

1- 6 Tempo Push-ups @1111 + Banded Triceps Press Downs in remaining 60sec

2- 6 Strict Pull-ups + 10-12 Biceps Hammer Curls

Conditioning:

No Rx today. Pick wall ball and kettlebell weights that will allow you to complete all reps unbroken each round. One machine per team.

2 person team

1 person working at a time

4rds each

12/10 Calorie Row or 10/8 Assault Bike

10 Wall Balls

4rds each

12/10 Calorie Row or 10/8 Assault Bike

10 Russian Kettlebell Swings