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Saturday 17/06/17

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Dumbbell/Kettlebell Row

  • 5 x 10 (Each Arm)



In teams of 4 – complete as many reps as possible in 20 minutes

  • Separate team members to the following stations

15 Cal Row or Bike

As many Pull ups as possible

As many Double Dumbbell Push Press (22.5/15) as possible

As many Ball Slams (12/9) as possible

  • Rower/Bike dictates the change of exercise, once team member on rower/bike finishes 15 Cal, they can get off and move to pull ups, pull ups move to next exercise etc.
  • To keep score, tell team member who replaces you on exercise how many reps you were up to. E.g. if you were up to 50 pull ups, tell your team member replacing you this, they will continue on from that point.
  • Add up all pull ups, DB push press and ball slams for final┬áscore.