8am
“Halfway to Houston”
Teams of 3
35 Minute Amrap
40 Cal bike
40 Cal ski
1200m run (each person runs 200m twice alternating turns)
*** at 17:30 HALFWAY
your team stops and completes 100 curls and 100 Db benchpress
Then pick up where you left off.

9am
Warm Up:
1:30 Row
–
2 Sets
5/5 Single Arm Dumbbell Deadlifts
10 Alternating Single Arm Dumbbell Swings
10 Russian Twists
10 second Hollow Hold
5/5 Pendulum Lunges

Main Workout:
3 Rounds For Time:
400m Run
20 Wall Balls
400m Run
15 Toes to Bar
400m Run
10 Devils Press

Time Domain: 28-35min
Time Cap: 40min

Wall Ball: 20/14lb, 9/6kg
Dumbbells: 50/35lb, 22.5/15kg