6 Rounds:
21/15 Calorie Bike
150′ Farmers Carry (70’s/53’s)
40 Weighted AbMat Sit-ups
Stamina Training (6:00pm – 7:30pm; open to all members and drop-ins!)
Partner workout
00:00 – 10:00 =>Both partners working at the same time, transition when both complete their set – Set #1: 200m run, Set #2: 10 pull-ups, 10 burpees touching pull-up bar
10:00 – 12:00 => Break
12:00 – 22:00 => You-go-I-go style, Bike intervals (4x1min, 4x45sec, 4x30sec, 4x15sec)
22:00 – 24:00 => Break
24:00 – 34:00 => Both partners working at the same time, transition when both complete their set – Set #1: 75 DU’s, Set #2: 10 DB Thrusters (35/25#), 10 DB Box Step-ups (35/25#; 24/20″; 1rep/leg)
34:00 – 36:00 => Break
36:00 – 46:00 => You-go-I-go style, Row intervals (4x1min, 4x45sec, 4x30sec, 4x15sec)