Fitness
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Handstand Wall Walk x 2-3 reps
Minute 2 – Supine Ring Rows x 10 reps
Minute 3 – Ring Dips x 10-12 reps
B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
15 Calories Row
15 Kettlebell Swings
As soon as the Rower is available, the next teammate jumps on and starts his/her 15 cals.
Performance
A.
Take 15 minutes to build to a new 1-RM Push Press
B.
“Helen”
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups