Time: 4:00pm
Warmup
Skip, pullup, squat until warm
Jaws Crusher!
Working in teams of two, there are five stations, athletes will alternate until the team completes all prescribed sets on a station before moving to the next - each prescription is to be completed by every athlete
1. 250m row (2)
2. 10 x box jumps (4)
3. 10 x burpees (4)
4. 10 x pullups (4)
5. 10 x man-makers (4)
6. 250m row (2)
First team finished gets to choose a punishment for the losing team of which all other teams will complete @ 75%
Workout looks like (where p1 and p2 are the two athletes in a team):
P1 rows 250m, p2 rows 250m, p1 rows 250m, p2 rows 250m; change stations, p1 10 box jumps, p2 10 box jumps, p1 10 box jumps etc until every athlete completes prescribed reps/sets above!
Cooldown
Dinner and good conversation!
1 comment:
man this session hurt in more ways than expected!!
teams were rod+stef, damon+paul.
I think we came out of the rowing with a lead of a few seconds, carried it through the box jumps then got blitzed during the burpees as we gassed out badly while rod and stef managed to power through.
they kept the lead through the pullups and got started on the man-makers; that's where it got interesting.
i'd just started my first set of man-makers, rod had finished a set already and stef was getting going.
then we heard an almighty yelp followed up with an amount of profanity and some running around... stef was rushed to hospital by rod as damon and i were left to ponder what had happened.
turns out stef split his finger open somehow doing man-makers and needed a few stitches. damon and i thought it wouldn't be fair to finish the competition (win) and punish the guys so we left off at that point and spent the rest of the evening waiting for stef to harden up and join us for a burger at flipside!
we will be revisiting this bad boy to determine the winners!
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