Teams of 2. Only 1 person works at a time. Split the reps however you like. “You go, I go” is probably the fastest.
2 Hang Power Cleans (185/135lbs.)
4 Wall Balls (30/20lb.)
4 Deadlifts (225/155lbs.)
6 Cal Row or Bike
The Goals is to have you finish in 12-15min. range on each, so if you want to bump the weight up a bit to slow you down then I definitely advise that. Most of you will probably be moving at 15-20sec. per round.
That 5min. Rest is there to give you enough time to recharge to go HARD again and change your weights out.
Time CAP: 35min
Teams of 2. Only 1 partner works at a time. I know a lot of you are going to want to scale back on the weights, but considering it’s in teams of 2, I really think most of you will be flying through those reps. So try and keep them on the more challenging side today 🙂
You may split the reps however you like for everything except the run. That you must split 200m each.
”Can anyone make it to the second round?!”
400m run (200m each)
150 DB Push Press 45/30s
125 Air Squats
100 DB Deadlifts 70/50s
25 Box Jumps 30/24″
5min. of DB Lunges for Max Reps (Switch sides every 5-6 reps nonstop)
5min. of Single Arm Arnold Press for Max Reps (Switch sides every 5-6 reps nonstop)
5min. of Crossbody DB Curls for Max Reps (Switch sides every 5-6 reps nonstop)
5min. of Single DB Skull Crushers for Max Reps
5min. of Seated DB Calf Raises for Max Reps
– Shoot for as many reps as possible at each station! (Goal is between 50-70 reps)
– Rest 2min. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 10-20sec.
– For weight, you want to choose something that you can do for like a set of 10-15 reps (30-40% of your 1 rep max). Then start chipping away at sets of 5-6 for the remaining time (Unless otherwise specified).
*Put your scores below
Full Body Aesthetics Week 3 Day 20: