Friday 10 July (16:30/17:30)

Warm-up:
3 rounds
10 Banded Curls
10 Banded pull-downs
10 Ring rows
10 Push-up

30s on any machine during the round

+

10 minutes movement prep and set up

Workout

Teams of 2

*perform stations in any order

*rest 1 minute between stations

Station 1:

Amrap 7

Partner 1:

15 Cal row

Partner 2:

10 Bench press @75% bw

Station 2

Amrap 7

Partner 1

12 Calories assault bike

Partner 2

12 Hand release push ups

Station 3

Amrap 7

Partner 1

4x7m KB farmers walk

Partner 2

12 KB gorilla rows