EMOM for 12 mins rotate through:
15 Air squats
10 Plank down ups
15 kb swings
In teams of 3 complete 2 rounds of:
100 pairs deadlifts @ 120kg
80 cals
60 Wall balls
40 Goblet squats @ 32 / 24kg
20 Box jump burpees @ 24 / 30″
- The deadlifts are as a pair, if the pair is mixed, the male loading will be 15kg heavier at the top loading, you can switch out between the 3 as required
- 80 Wall balls between the 3, if you drop the WB run 100m penalty
- The goblet squats are between the group
- box jump burpees are to be completed as a train