Charlies Workout

BUY IN: 1km Walk/2km run

 

Station 1.

Ski - 100 cals

Pendlay row - 150 reps - RX: 70/50 - AM: 50/30

DB Rev lunges - 200 reps - rx: 20/15 - am: 15/10

Feet above shoulder hold - 15 mins

Team 1km walk/2km Run

 

Station 2.

Bike - 150 cals

KB TGU - 80 reps - RX: 16/12 - AM: 12/8

MB toss - 200 reps - rx: 20/15 - am: 15/12

Plank - 20 mins

Team 1km walk/2km run

 

Station 3.

Rower - 250 cals

Deadlifts - 150 reps - rx: 120/80 - am: 90/50

DB devils press - 100 reps - rx: 12.5/8 - am: 8/6

HR push-ups - 25 reps0

Team 1km walk/run

 

Station 4

Sled - 250m - rx: 75/50 - am: 50/25

KB clean & press - 150 reps - rx: 20/16 - am: 16/12

MB burpee slams - 100 reps - Rx: 20/15 - am: 15/12

Air squats - 800 reps

 

Buy out: Butterflies - 400 reps