Cardio Thursday!


Teams of 3 7 Minutes of Work: Partner 1: 30 meter kettlebell farmer's walk Partner 2: 10 meter shuttle run Partner 3: Plank Hold

*don't move stations until the partner completes the carry *score is 10m shuttle runs (as a team) Teams of 3 7 Minutes of Work: Partner 1: 30 meter kettlebell waiter's walk (arm straight) Partner 2: Bike Partner 3: Hollow Rock Variation

*don't move stations until partner completes the carry *score is calories on the bike (as a team) Teams of 3 7 minutes of Work: Partner 1: 30 meter double kettlebell front rack carry Partner 2: Row Partner 3: Forward Bear Crawl

*don't move stations until partner completes carry *score is calories on rower (as a team) As many rounds as possible in 10 minutes of: 20 (total reps) dumbbell step-ups (14/20”) 15 dumbbell strict press 10 calorie row

Extra Work a: Bent Over "Y" (3x15 tempo 20X0) b: Chest Supported Dumbbell Row (3x15 tempo 20X0) c: Goblet Squat (3x6 tempo 33X0)

#workoutoftheday

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