Metcon (AMRAP - Rounds and Reps)
Teams of 2, AMRAP 20: 35/25 Calorie Assault Bike 50 Kettlebell Swings (70/53) 35/25 Calorie Assault Bike 200 Meter Slamball/Medball Run (50/30) Teams will work together to complete as much work as possible in twenty minutes, breaking up repetitions and meters as you see fit. The weight on the kettlebell should be a load that you could swing for 20+ repetitions when fresh. The weight you choose for the Slamball/med ball run should be something that they can run at a fast pace with each time. One bag is carried between the two partners, who are both running together.
Metcon (No Measure)
3 Sets: 45 Second Plank Rest 30 Secods 45 Second Sorenson Rest 30 Seconds 8-10 reps/side Side Plank Rotations Rest 60 Seconds