February 6, 2016



  • 10x (0:20 on, 0:40 off) row for calories; every round is all out
  • 10x (0:20 on, 0:40 off) HS holds or HS walking 


In teams of 3, complete (15 minute time cap):

  • 5 mile bike (partners switch whenever they want)

When not biking, partners complete AMRAP of:

  • 10 KB snatch, 53#/35#
  • 10 OH lunge, 53#/35#

Each round is completed with the same arm, and partners alternate rounds. The "resting" partner completes plank until it is their turn.  Alternate arms every time it is your turn (so do one round right, next round left, etc).