Friday, 7 November 14

Friday, 7 November 14

STRENGTH:
In 12 min: Find your 1 RM OH squat (use the platform for this and split stance if needed)

CAPACITY:
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.



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