Saturday 30th September 2017

4 sets of 5 min on / 5 min off

  • Each 5 min block starts with 500m Row then into AMRAP of:
    • 10 KBS (16/24)
    • 10 Push-ups

Team up with partner and Partner A will race through 5 minutes, then rest while Partner B races through 5 minutes ā€“ alternating back and forth for 40 minutes until each partner has completed four sets.

Score rounds and reps each 5min set.

Each 5 mins to be done flat out.

Resting partner to judge reps of partner and ensure push-up standard accurate.


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