Warm Up
3 – 5 Minutes easy Bike/Ski/Row/Run
Then
3 Rounds
10 x Air Squats
10 x Push Ups
10 x Banded Pull Aparts
ALL IN
In teams of 5/6
3 x 12 minute blocks
12 minute max calorie BikeErg
*after every effort 10 x air squat
– 3 minutes rest –
12 minute max calorie SkiErg
– 3 minutes rest –
12 minute max calorie RowErg
*after every effort 10x lunges
E4MOM
5 x burpees
(first person finished, provided they have no movements left, can restart their machine)
5 x burpees
(first person finished, provided they have no movements left, can restart their machine)
SCORE = Total Calories
WELCOME TO 98 SYDNEY
Hit the movements standard, represent your gym with pride and be ready to go ALL IN!