13 November

Training Session (7a)

A. 30M EMOM (TEAM OF 3):

MIN 1: 5 YARD HEAVY CARRY + 1 OVER THE SHOULDER + 10 SYNCHRO BURPEES 10 YARD HEAVY CARRY + 2 OVER THE SHOULDER + 11 SYNCHRO BURPEES 15 YARD HEAVY CARRY + 3 OVER THE SHOULDER + 12 SYNCHRO BURPEES 20 YARD HEAVY CARRY + 4 OVER THE SHOULDER + 13 SYNCHRO BURPEES 25 YARD HEAVY CARRY + 5 OVER THE SHOULDER + 14 SYNCHRO BURPEES MIN 2: 25/16 CAL SKI MIN 3: 15 STATUE OF LIBERTY (25/15) + 10 SYNCHRO PLYO LUNGES 16 STATUE OF LIBERTY (25/15) + 11 SYNCHRO PLYO LUNGES 17 STATUE OF LIBERTY (25/15) +12 SYNCHRO PLYO LUNGES 18 STATUE OF LIBERTY (25/15) + 13 SYNCHRO PLYO LUNGES 19 STATUE OF LIBERTY (25/15) + 14 SYNCHRO PLYO LUNGES MIN 4: 25/16 BIKE CAL MIN 5: 15 HEAVY SB + 10 SYNCHRO BURPEES 16 HEAVY SB + 11 SYNCHRO BURPEES 17 HEAVY SB + 12 SYNCHRO BURPEES 18 HEAVY SB + 13 SYNCHRO BURPEES 19 HEAVY SB + 14 SYNCHRO BURPEES MIN 6: REST 1. ONCE YOU MISS A ROUND, TAKE AS MUCH TIME AS YOU NEED AND THEN JUMP BACK IN. SCORE IS TOTAL ROUNDS COMPLETED. 3. ANY STATION THAT HAS 10 BURPEES OR PLYO LUNGES, THOSE ARE A TOTAL BETWEEN TEAM AND CAN BE DONE AT ANY POINT, EVEN WHEN OTHER WORK IS BEING COMPLETED. 4. MEN BURPEES ARE TO A TARGET, WOMEN ARE BURPEE + JUMP, NOT TO A TARGET.

*Complete With Ryan/James/ILE

B. 4 Rounds

50 Yard OHD Carry (2-30# Torpedo's)

10 Push-Ups

*rest 90 Seconds B/W