2 ROUNDS NOT FOR TIME/SCORE
A. PLATE GUN WALKS 1. HOLD 55/35 AT 90 DEGREES AND COMPLETE 1 LAP OF SLOW WALK ON TURF. B. KB QUAD 10 KB DL'S 10 YARD DEATH MARCH 10 KB DL'S 10 YARD WALKING LUNGE W/KB'S IN FRONT RACK *Reds C. 60 SECOND HOLLOW HOLD 1. BREAK AS NEEDED, ACCUMULATE 60 SECONDS *Complete
B. "LEO AND RAFAEL"
WITH A PARTNER:
10 ROUNDS TOTAL FOR TIME:
"YOU GO - I GO" FORMAT
10 DL (225/125)
15 WALLBALLS (20/14)
200M RUN
1. PARTNER 1 DOES 10 DL/15 WB AND 200M RUN. TAGS P2 AT END OF 200M RUN AND THEN P2 COMPLETES THE TRIPLET.
2. TIME STOPS WHEN 10 ROUNDS ARE COMPLETE, 5 FOR P1 AND 5 FOR P2. ALTERNATING EACH ROUND. TIME CAP IS 20:00. 1 SECOND PENALTY FOR EVERY REP SHORT.
*13:27 With DP
C. Tested ēvoFIT Workout
4M AMRAPS:
STATION 1:
MAX CALS BIKE
EVERY 10/7 CALS COMPLETE 14 WALLBALLS
STATION 2:
12 CURL TO PRESS + TRICEP EXTENSION
24 TORPEDO TAPS IN PUSH-UP PLANK
*TORP NEEDS TO BE ARMS DISTANCE AWAY FROM ATHLETE
STATION 3:
MAX CALS ROW
EVERY 10/7 CALS COMPLETE 14 GORILLAS ON SLIDERS
STATION 4:
10 TORPEDO S/L DEADLIFTS (EACH LEG)
10 S/S SQUAT JUMPS OVER TORPEDO
30 SEC GLUTE BRIDGE HOLD WITH TORPEDO PRESS
STATION 5:
MAX CALS SKI
EVERY 10/7 CALS COMPLETE 5 BURPEES WITH JUMP FOR MAX HEIGHT
STATION 6:
20 SEC DC HOLD
20 DC CRUNCHES
20 SEC HOLLOW HOLD
20 HELLO DOLLIES (2 COUNT)
*Complete
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