Teams of 4
49 Calorie Row
49 Squat Cleans (#95/65)
49 KB Swings 1.5/1
49 Weighted Situps #20/14
49 Shoulder 2 Overhead (#95/65)
49 Toes 2 Bar
49 Wall Balls #20/14
49 Box Jumps 24/20
49 Pull-ups
49 Thrusters (#95/65)
49 Synchronized Burpees
(all 4 teammates)
Notes
49 Minute Time Cap
Split up your team of 4 into 2 pairs
2 Athletes go through each couplet and divide the reps however
and both athletes will be working at the same time
Once the first pair finishes the first couplet the next pair can start
The resting Team is active: row/bike/ski
FINISHER
Every 1 min for 16 mins,
alternating between:
10 Toes-to-bars
12/10 Row / Ski Erg / Bike Calories
14 Dumbbell Floor Press, pick load
16 Slam Balls, 10/5 kg
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