X-Fit - 04/04/18 Team Work Out

In Pairs - 3 Rounds each

In Pairs 

P1 - Row 90sec (Easy SPM 20/22)

 

P2 - AMRAP 

5 x Squats 

5 x Push Ups 

10 x Walking Lunges 

5 x Diamond Sit Ups 

 

SKILL  CONDITIONING CIRCUIT

5 Rounds (10min)

30sec x Skipping Singles

30sec x Rest 

30sec x Overhead Squats (BB - 40Kg)

30sec x Rest 

 

 

WORK OUT - In Pairs

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 20 minutes of:

 

18/13cal x Rower

4 x  Bear Complex @ 60/40kg

(p/c + f/s + p/p+ b/s + p/p b.n = 1 Rd)

12/9cal x Air Bicycle

10 x Deadlifts @ 60/40kg

50 x DU / SU - (sub 12/10cal ski erg for those who can not skip)

Partner A starts with 18/13cal Row, Partner B then performs Bear Complex Partner A then performs 12/9cal Air Bicycle, Partner B does 10 Deadlifts, Partner A does 50 DU/SU, then Partner B does 18/13cal Row…and so on.