Free Intro Session:11:00-12:00pm
35 min AMRAP
Teams of 4
*100 Deadlifts 185/135/105
#100 Front Squats 135/95/65
Partner Med Ball Sit Ups
1000 m row (500 m each)
100 KB Swings 53/35/27
*Partners will split up 2 row/2 KBS. Once each pair completes rep scheme rotate and repeat.
Set up 2 bars
Load bar where weight can be easily removed for Front Squats.
2 Team members hold a plank while other 2 work on deadlifts.
While 1 works other must hold barbell at top of deadlift.
Remove weight from deadlift.
While 1 team member does Front Squats, 1 team member holds front rack
Other 2 team members perform med ball sit ups.
Alternate as needed, but keep same partners.
Station Set up
warm up lifts
Strategize to WIN!!! Because according to Ashley Winning is EVERYTHING!!
500 m Row
show up to find out.