A) 3 Rounds:
10 Calorie Row
15 Ring Rows
B) 3 Rounds:
5 Front Squats, with an empty bar
5 Strict Press, with an empty bar
10 GHD Sit-Ups
In Teams of 2 Complete The Following:
60-50-40-30-20 Calorie Row
30-25-20-15-10 Push Press, 155#/105#
30-25-20-15-10 Front Squat, 155#/105#
6-5-4-3-2 Rope Climb, 15′ Ascent
SPICE FACTOR: 10 Burpees Every 3 Minutes!
This is a team workout, where the total work is broken between 2 athletes. You may break up total repetitions anyway you would like!
Barbell movements: the load you use on the bar, should be challenging, but you should be able to complete sets of 3-5 repetitions every time you grab the bar!
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