The Test
The Test
Interval https://youtu.be/_wNJcuw63zw
Challenger
4 min to compete each station split reps however desired and go as hard as possible – if completed early jump rope until 4 min timer up / 45 sec between starting next letter.
A. KB Row 40 R- 40L
60 KB Swings
B. 60 trx tricep ext
60 bench hops
C. 40 kb /db dip n drive https://youtu.be/bAL3V0U_sa4
row 500 m
blitz 2 min
L
plankster on command https://youtu.be/G1NgVYQIyIk
40W-20R -swap moves last 15 sec
A. rope in out -rope slam https://youtu.be/MRr3xAfNbOc
B. winged push ups – widegrip pushups https://www.youtube.com/watch?v=62x-4qKAq5o
C. attached band row -squat row
D. wall ball – med ball slam https://youtu.be/FUG1Y8u-fZc
3x
25 secW-5 sec R
A, B kb air climber / kb pullover https://youtu.be/oE3Ahmpf89o
C, D band kickback R/L https://youtu.be/OV3jgMRA3V0
2-3x