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