"Team Strategy Saturday"

EQUIP; 4 person team, your own Jump Rope, SB (30/20), WB (20/14), Barbell (may be shared)(a: 135/95, i: 95/65, b: 65/35),1 Rower

  

“Team Strategy Saturday”

(Must Pronounce As Sa-tur-dee)

WARM-UP:

*Active Stretch, then:

*400m Indian Run (w/ your teammates)

*10 x Dive Bomber

*20 x Slam Ball Goblet Squat

*10 x MB Squat Clean

*20 x Ring Row 

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SET #1 (Teams of 4):

*1 Rower per Team

*1 Jump Rope in use at a time (ea. individual may use his/ her own rope)

*Team members may work simultaneously 

*Team may divide the work in any manner it chooses (pacesetter, rotate on time, etc.?)

Complete for Time -

*4000m Row

*3200m (2 mile) Run

*1000 x Double-Under (sub: 3x Singles)

*200 x Burpee-Broad Jump

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SET #2 (Teams of 4):

*1 Barbell in use at a time

*Use as many Slam Balls and Wall Balls as desired (and simultaneously)

*1600m SB Run (30/20)

*100 x Ground-to-Overhead (a: 135/95, i: 95/65, b: 65/35)

*200 x OH Backward Slam Ball Toss (30/20)

*300 x Wall Ball (20/14)

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