Warm-up

Strength:

Take 15min to build to a heavy Bench Press

Conditioning:

These should be fast, sprinty sets that take less than 90sec. If you are 90sec+, please reduce the calories on the erg or bike. If you are in the middle of a round at the 7:30 mark, switch over to the same rep in the second couplet. Score is total rounds and reps completed by the team after 15min.

2 person team.

1 person working at a time.

You-go-I-go on rounds.

As Many Rounds and Reps as Possible in 7:30min of:

15/12 Row or 12/10 Assault Bike + 12 Russian Kettlebell Swings 53/35

Immediately followed by,

As Many Rounds and Reps as Possible in 7:30min of:

15/12 Row or 12/10 Assault Bike + 8 Single Arm Kettlebell Thrusters (6 each arm) 53/35