Day 50 RHS – S&C

Warm-up
2 rounds

10 Bend + bow
15 ring rows
15 Push -ups
15 Sit-ups
15s alternating battle rope

Workout
Teams of 3:
1 Working 2 holding, swap as needed until completed. If any hold is broken no reps can be accumulated.
Start at any movement and move through them all

90 Burpee Over a Line 30 each- 2 members dead hanging (scaled for dead hang is OH Plate hold 20kg)

120 Double battle rope 40 each- 2 members double KB farmers hold 2×24/2×16

120 Med ball sit-ups 10kg 40 each – 2 members Holding a Plank

90 Cals assault Bike 30 each- 2 members double KB Front Rack Hold 2×24/2×16