07 Dec Friday, 7 November 14
In 12 min: Find your 1 RM OH squat (use the platform for this and split stance if needed)
20 min AMRAP
In teams of three (two if needed), alternate to complete as many rounds and reps as possible of:
– 10 (5/5) KB Goblet Carry Alternating Reverse Lunges (20/16)
– 10 Burpees
Each team will get three stations – one work (A), and two rest (B, C). While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar. If the team only consists of 2 teammates then alternate the active rest with plank/hangs. If any testing teammate has to break, the whole team completes 10 air squats collectively before continuing.