Time: 15

-2 teams
-Person must do a burpee before running to place the item of your choice on the board
-Must then tag teammate before they do their burpee
10 Scap Pull-ups
10 Scap Push-ups
10 Ring Rows
15 Air squats

Part 1
Time: 40
Primary: Plumbing - Secondary: Electricity

4 Rounds
16 Front Step Barbell Lunge (8 each side) make it tough
Rest 60s
12 Ring Rows 2012->No Tempo – make sure to really focus on the contractions, elevate feet if necessary
Rest 60s
12 Standing Dumbbell Press
Rest 60s
12 Romanian Deadlifts @ 2010 tempo – stick to exact tempo here. Controlled reps, feel a stretch in hamstrings and focus on quality contractions.
Rest 60s

This is bodybuilding that will transition into stamina over the Cycle. Goal is to push the weight on each set while maintaining rep scheme. Each set should be extremely high quality, focused totally on the sensations in the muscles. It should burn toward the end, but not getting to the point of muscular failure.

Part 2
Time: 5
Primary: Plumbing - Secondary: Ventilation

Airbike or Row 30s for max calories

This is a~95-97% effort for 30s – go out very hard and sustain it!

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