a) 12 DB alternating arm Bench press – R arm presses DB while L arm is locked out straight with other DB. 6 reps each arm, alternating R then L etc.
*Rest 60 sec
b) 6 Barbell underhand grip Bent over rows @ 21X2
*Rest 60-90 sec
*Alternate between a & b.
a) 12 min AMRAP
1 Partner is Rowing/skiing for Cals while the other partner completes 1 Round of:
10 Pull up
20 Sit ups
*When 12 mins is up go straight into;
b) 6 mins – Max Cals on the rower/ski. Do NOT reset your rower/ski. Keep it accumulating Calories from part a.
*Total Cals from a is 1 score and total cals at the end of b is your second score.