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3 Rounds for Quality
A1) 24 (each leg) Poliquin Step Ups (add some DB's in hand if ready!)
A2) 12 (each leg) Double-KB, Single-Leg, RDL's
A3) 6 Strict Toes to Bar / Hanging-Leg-Raises (w/ a slow decent)
4 Rounds for Quality
B1) 24 Seated Leg-Raises
B2) 12 Barbell Biceps Curls
B3) 6 Incline Bench, DB Bench Press (w/ a 40X0 tempo)
Triple T WOD
(Tanks + Teammates!)
For Time (15:00 cap)
As a team of 3
250/200 Calorie Assault Bike (Erg Bike as a back up)
Rotation will go as follows:
1) :30 Bike Sprint to accumulate as many Calories as you can
2) 15 Air Squats
3) 10 Push Ups
So essentially, if your team is being perfect with bike transitions, you will have 1:00 to complete the 15 Air Squats and 10 Push Ups before it is your turn to jump back on the bike again. Continue this format until your Calories have been accumulated!
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