WARM UP
:30 on each machine + 5 Up Downs + 10 sit-ups – 2x
Then,
Stretch
Then,
Weighted MVMTS – 2×10 (build)
ADVANCED
WORKOUT
In a team of 3 complete:
Row, 3000 m
120 Wall Balls 20/14
Ski Erg, 2000m
90 Kettlebell Cleans 70/53
150 Assault Bike Calories
60 Burpees
**One person working at a time; can only use machine while one person is holding a plank**
INTERMEDIATE
WORKOUT
In a team of 3 complete:
Row, 3000 m
120 Wall Balls 14/10
Ski Erg, 2000m
90 Kettlebell Cleans 44/26
100 Assault Bike Calories
60 Burpees
**One person working at a time; can only use machine while one person is holding a plank**
BEGINNER
WORKOUT
In a team of 3 complete:
Row, 2000 m
120 Wall Ball Extension 14/10
Ski Erg, 1500m
90 Kettlebell Cleans 26/18
75 Assault Bike Calories
60 Up Downs
**One person working at a time; can only use machine while one person is holding a plank**