Team 2Fit2Quit takes the team spirit prize for Week 4 and edges just ahead in the overall points race! And congrats to Adrian (front) for winning Spirit of the Games!
KB Front Rack Front Foot Elevated Split Squat (stack one or two 45# plates, KB held in opposite arm from leg that is elevated) – 8 reps/leg
Rest 60 seconds
30 second AMRAP Strict Pull-Ups (banded OK for assistance, but no kipping. Do not need to be unbroken, just within 30 sec)
Rest 90 seconds
Record # pull-ups completed in each of the 4 rounds, indicate any bands/assistance to comments
Pick one based on which bike you want to use. Max effort, 2 minutes for distance. Distance is recorded in meters for the Bike Erg, in miles for the Air Dyne.
2-Min Concept 2 Bike Erg for Distance (Meters)
2-Min Schwinn Air Dyne for Distance (Miles)