FRIDAY 240818
In pairs:
0:00 to 10:00
Run 800m for time each, relay
10:00 to 20:00
Establish a 1-rep-max bench press each
20:00 to 30:00
4 minutes of power snatches, 35/25kg, with one person working at a time
3 minutes of wall balls, 9/6kg, 10/9ft., with one person working at a time
2 minutes of toes to bars, with one person working at a time
1 minute of sit-ups, both working
FRIDAY 100818
In pairs for time:
100 toes to bars, while bar is held overhead
100 shoulder to overheads 61/43kg, while partner hangs from pull-up bar
Then,
In pairs for time:
30 kettlebell swings, 32/24kg, each, working at the same time
40-calorie assault bike, total
50 dumbbell step-ups, 50/30lb, 24/20″, total
40-calorie assault bike, total
30 kettlebell swings, 32/24kg, each, working at the same time