A. EMOM 10 min

⁃ single arm strict press x10 per minute

B. 4 min tabata KB push ups (alternating 1 hand on the kettlebell)

C. 3 minutes of rowing, then 1 minute of heavy russian kb swings

Rest 2 minutes and repeat


“Take Off”

Teams of 3
2 Rounds:
6 x 200m Relay Run
100 Dumbbell Snatches (50/35)
6 x 200m Relay Run
100/70 Calorie Row

In this teams of 3 workout, athletes will switch off every 200 meter run. For example, athlete 1 will complete their 200 meter run while the other two rest. Athletes 2 will then go followed by athlete 3. They will repeat that once more before moving on to the dumbbell snatches or the calorie row. On the snatches and rowing, the team can partition the reps as they see fit. The dumbbell snatches will be alternating each arm. For teams of men and women, complete 85 calories each round.