Thursday 24 April 2025

Warm-up

3x

10 Air squats

10 Push ups
10 PVC PT
10 PVC OH

20s Cal bike
20s Row

Workout

Teams of 2 (split all reps/cals)

*Relay start, second team starts on the closest minute after team 1 finishes row.

“Hands Up”
Buy-in:
100 Cal row (last one to rest from each squad sprays rower for next team)

10-20-30-40-50

OH Squat (30/20)
50-40-30-20-10
HR Push-ups

Buy out:
50 Cal Bike (last one to rest from each squad sprays bike for next team)