Set a Clock to Continuously Run Up.
Teams of 2: Complete 10 Rounds:
15 Russian Kettlebell Swings, 35 lbs
– 1 person completes a round at a time while the other rests.
At the end of your 10 rounds, check the clock and rest for 5:00.
After the 5:00 rest:
6:00 AMRAP of 200m run relays
– 1 person runs 200m while the other rests, as many as you can get in 6:00.
If you are working alone, your rest should be the time it takes you to do a round.
Minute 1- 30s Arnold Press
Minute 2- 30s Hercules Hold
Minute 3- 30s Barbell Bicep Curls
– the Arnold press will be a bit heavier
– the Hercules hold will be light