4006 Saturday 2/15/2025

A
500 meter row
10 Russian swing
10 tall box jump, step down
10 kb sumo deadlift high pull
10 tall box jump, step down
10 russian swing
500 meter row

B
Every 2 minutes for 16
Power clean
Low hang clean(below knee)
High hang clean
Low hang clean(below knee)
Power clean

C
"Iron Lung"
Set 1: 50/40 cal ride shared*

Rest 2 min

Set 2: 50/40 cal ski shared*

Rest 2 min

Set 3: 50/40 cal row shared

Set 1: However many seconds it takes for you and your partner to complete, is the amount of burpees shared immediately after completing calories.
Ex. 56 seconds to complete 50 calories = 56 shared burpees. Rest 2 minutes before starting next set.
If the calories take over a minute, convert to seconds. Ex. 1:10= 70 reps shared.

Set 2: same format as set one, but with burpee pull ups. Rest 2 minutes before starting next set.

Set 3: same as the first two sets, but with burpee box jump overs 30/24