Team 4min Challenge =
Max Russian KBS in 4min
*One athlete Swings, one in Plank Position , once athlete sets KB on floor next athletes goes, switch as needed*
TEAM WOD Sprint Rounds
4min AMRAP:
Partner 1 ROWS 200m
Partner 2 RUNS 200m or 0.5km Bike
21 Synched American Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12
Max Synched Pull-ups RX+Chest to Bar MRX Ring Rows
Rest 2min
4min AMRAP:
Partner 2 ROWS 200m
Partner 1 RUNS 200m or 0.5km Bike
12 Synched Pull-ups RX+Chest to Bar MRX Ring Rows
Max Synched American Kettlebell Swings
Rest 2min
**Repeat Both AMRAPs above, switching Row- Runs/Bike**
Curls & Stretching
2×20 Bottom’s Up KB Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
2×20 Barbell Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
2×20 Plate Pinch Curls
