Warmup
Kettlebell Plank Tap Race
Its a little bit DangeRUSS!
3 Person Teams
24:00 AMRAP
1.8/1.5k Bike
30 Burpees Over Body
60 Wall Balls
Wall Ball 9/6kg,
Objectives / Stimulus / RPE / Workout Strategy
Goal Rounds + Reps: 3+ Rounds
Primary Objective: Split the work evenly / complete the bike in under 3:00 ((2:30) for all male groups)
Secondary Objective: Complete the Wall Balls in sets of 10+
Stimulus: Leg Stamina, Team Conditioning
RPE: 7/10
Flow: Bike is Split between the three athletes in any fashion they like. Once the bike is completed the athletes will then move to the Burpees. One partner will lie down while the other partner does burpees over their partner, while one partner holds a plank position. Athletes can switch as often as they like until 30 total reps are completed. Once athletes move to the Wall Balls one athlete will be holding a wall sit position while another athlete is working on the Wall Balls, and the third athlete is resting. This will continue for the duration of the workout.
