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Saturday Team Intervals

PC: Oscar Bravo

Our Saturday morning bootcamp crew showing us how to get those assault bike spinning!

Fun team workout today, work hard and fast and cheer on your fellow teammates!




3 rounds

10 Russian KB Swings

10 Goblet Reverse lunges

8 Dowel dislocates


Hang Power Clean + Shoulder to Overhead

6, 6, 4, 4, 3, 3

Building weight each time Every 2mins

Sprint Intervals:

Teams of 3 people, 6 intervals each (27 min)


90 sec work time

6/10 cal Assault bike

15 wallballs (14/20) AMRAP Double Unders in remaining time

*Score is total accumulated Double Unders over all partners and rounds

FG: Single unders (every 2 count as 1 rep)

TG: single unders, scale wallball


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