3958 Saturday 12/21/2024

A
3 rounds
:30 kb assisted thoracic extension over foam roller
5/5 kb windmill
10 push ups
10 cal ski, faster each round

B
5x 100' sled push or sled drag

C
“Risk/Reward”
300/225 cal ride shared

EMOM 3, starting at 0:00
2 synchro wall walk
4 synchro snatches 105/80
6 synchro bar facing burpee

Cap: 30

Flow: starting at 0, partners will perform synchro movements then move to the bike to accumulate 300 calories shared in remaining time of 3 minute interval. Repeat synchro movements every 3 minutes until 300 calories is reached. Partners should have roughly 1:30 to 2 minutes to work on calories each interval. Scale accordingly if partners are getting less then 1:30 on the bike.