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Kettlebell

A. Four sets:
A1. KB Overhead Walking Lunge x8-10 each arm, Rest 60s
A2. Strict Pull up x max, rest 2min

B. 5 rounds
6x Double KB Clean & jerk
12x Burpees
Sprint 100m
Rest 1 minute

Team Workout

From Invictus:
Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 400 Meters

5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)

Row 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.