“BFF”
3-6-9-12-15-18-21-24-27-30 reps, for time of:
Row Calorie
Kettlebell Swing, 53/35 lbs
Wall Ball, 20/14 lbs
Teams of 2
*25 Minute As Many Rounds As Possible:
GENERAL
One partner working at a time
Teammates will switch after completing full rounds
Flow of Workout:
Athlete 1 Completes Round of 3
Athlete 2 Completes Round of 3
Athlete 1 Completes Round of 6
Athlete 1 Completes Round of 6
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ROW
All athletes will row the same number of calories for logistics
WALLBALLS & KETTLEBELL SWINGS
Choose weights that you could cycle for 25+ reps unbroken when fresh
It?s ok for teammates to be using different weights
In the double digit rounds, athletes should be able to complete each movement in 2 sets max
LOGISTICS
Score is total reps completed in the 25 minutes
Reps Count For Each Fully Completed Round For 1 Partner:
Round of 3: 9
Round of 6: 18
Round of 9: 27
Round of 12: 36
Round of 15: 45
Round of 18: 54
Round of 21: 63
Round of 24: 72
Round of 27: 81