GAME DAY
EVERY 6 Minutes x 6 Rounds
Alternate Between
PART A (Rounds 1, 3, 5)
200m Run
20 Wall Balls (9/6kg)
20 Alt Hang DB Power Snatch (15/10kg)
20 Ab Mat Sit Ups
PART B (Rounds 2, 4, 6)
250 Row or Ski
If machines are full → 12/9 Calorie Bike
20 Russian KB Swings (20/16kg)
20 DB Goblet Alternating Reverse Lunge (20/10kg)
20 Plate Russian Twists (L+R=1) (15/10kg)
NOTES
Aiming to complete each round with 1:30-2:00 minutes rest before starting the new round
If members are not making the time cap reduce repetitions of exercises to 15 whilst keeping the distance on the ergs and runs
