Conditioning
In teams (Rx: teams of 3, Rx+: teams of 2), complete the following three AMRAPs for max reps/calories AS A TEAM. Teammates switch whenever desired, so each effort should be 100%! May be done in any order.
AMRAP 6′:
Air Dyne for Max Calories
REST 1 minute
AMRAP 6′:
Row for Max Calories
REST 1 minute
AMRAP 6′:
Max Ball Slams (30+ / 25+)
Count consecutively and record the TEAM’s reps/calories for each of the 3 rounds.
Cash-Out
4 Sets (rest 1-2 mins between) of:
3-5 SLOW Negative Strict Pull-Ups
*If you cannot yet pull yourself up to the bar, start each rep at the TOP (use box or partner assist to get there) and take as long as possible to descend.
*If you can pull yourself up, perform these pull-ups with a 1151 tempo (1 second up, 1 second hold, 5 seconds down, 1 second reset at bottom). [If this is not challenging enough, perform as Strict Chest to Bar or add some weight, but maintain the 1150 tempo.]