8am
40 Minutes
Teams of 3
3 100m runs (each person run ones
50 cal ski
50 cal row
***between each station complete 30 cals on the bike

9am

3 Sets: For Time

12 Handstand Push-Ups (or 12 strict heavy barbell presses)
10 Dual Dumbbell Step-Ups
12 Renegade Rows
60 Double Unders
12 Renegade Rows
10 Dual Dumbbell Step-Ups
12 Handstand Push-Ups

Rest 3:00 minutes b/t sets

Box Height: 24/20”
Dumbbells: 50/35lb, 22.5/15kg