100 Wall balls or DB snatch (depending on whether they squatted a lot in 20.4 and aren’t recovered) 50/35
50 Cal Row/Bike
50 Mountain Climbers (1 rep is each leg going up and back)
100 Double Unders
Time Cap: 6 minutes per movement, 24 minutes total.
At 3,2,1 Go!, start the 100 Wallballs. at the end of the first 20 seconds, you MUST stop and wait 10 seconds. Once the 10 seconds is completed, grab the ball and continue to accumulate repetitions in a 20 seconds on/10 seconds off format. Repeat until the 100 repetitions are completed and switch to the calories on the machine…
Athletes can start at whichever station they would like.
3 x 15