IM30
3 rounds
2 min row
:30 high knees
:30 step back lunges
:30 butt kickers
:30 mtn climbers
2 min bike
Rest 1 min
IM60
Part A: Lift
4 sets of 10 seated Arnold press
Superset with 5-15 sec chin-up
hold
Part B: Team of 3 workout
30 burpees
50 deadlifts
30 burpees
40 shoulder to ovhd
30 burpees
30 back squats
T1: load barbell so that athlete can do 4-5
Reps when fresh. Burpee qty shared as
Needed. Synchro 10 or less reps
T2: emom 1 rope climb
20/30 burpees should be synchro w/all 3 Athletes
165/115
T3: emom 1 legless and all 30 reps synchro
205/125