Friday: 9/22

Stations: 8 Minute AMRAP Stations – :90 Sec Rest/Transition

 

Station 1: Bike & Carry – AMRAP

Partner 1: 15 Cals on Air Bike

Partner 2: 2KB Farmers Carry

Partner Switch on Bike Cal Reach.

 

Station 2: Dynamic Duo- AMRAP

5x Pull Up / TRX Laying Low Rows

8x Dips

 

Station 3: ERG to the Core Sprints – AMRAP

100m ERG Sprint

20x Lemon Squeeze / Ab Rockers

– Repeat

 

Station 4: Partner Finisher: 5-8 Minute Hamstring & Calves

10x 2KB Straight leg Dead Lift

30x 2KB Calf Raises

* Goal is 3 RNDS