WARM UP

AMRAP 4'
100m Run
10 Push Ups
10 Air Squats
10 Burpees

Then...

50 KBS Unbroken

*This is the start of the KBS challenge. Every person will find a weight with which they can complete 50 KBS unbroken. This challenge wil last for 40 days. As you get stronger in the movement, you can increase your weight and reps. We will be rewarding one male and one female that have seen the greatest transformations during this period of time. Let the games begin!

MAX EFFORT

Max effort reps - 3 min total work

Minute 1 - Toes to bar
Minute 2 - V-Ups
Minute 3 - Ab Mat Sit Ups

*There will be 10 seconds of rest between each movement. There will be 3 scores recorded.


CLANG & BANG

"Karen on the Run"

150 Wall Balls #20/14

*Every time the ball is dropped, you must run 100m.

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Posted
AuthorBen Magnone