Wednesday 13th March 2019

A. In teams of three, complete as many rounds and reps as possible in 15 minutes of:

• 9/12 Calories of Rowing or Bike
• 18 KBS  (16/24 )

Immediately followed by…

• Overhead Plate Hold (15/20) – while next teammate completes the row and KBS

Rest 5 minutes, when the clock reaches 20:00…

B. In teams of three, complete as many rounds and reps as possible in 15  minutes of:

• 9/12  Calories of Rowing or Assault Bike
• 12 Single-Arm DB Push Presses (15/22.5 DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)

Immediately followed by… 

• Front-Racked Kettlebell Hold (16/24 ) – while next teammate completes the Bike/Row and push presses