A. FT: Assault Bike 1 mile


B. T(2), 5 RNFT:

Row 800m (1PW) (rowing AFAP)

6 Stone over Shoulder (1PW)

Row 800m (1PW)

24 DB Concentration Curls (12/side)* (per person, 2PW)

Row 800m (1PW)

12 reps bent over barbell row (touch sternum each rep, hands wide enough to create vertical forearms when bar is touching sternum.) (per person, 2PW)


C. T(3-5): HS Hold [team members x 2] (e.g. T(4) works for [8]), 1PW


*Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on against the inside of your inner right thigh.


04 13 17