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EMOM x 12 (:40 work / :20 rest/transition)
Min 1 = DB Split Squats (load these up, but try to get at least 6 reps per leg)
Min 2 = DB Zottman Curls
Min 3 = GHD Hollow Hold
Triple T WOD
(Tanks + Teammates! Get your tanks HERE!)
As a team of 3:
- Perform an AMRAP 12 at each station, 2 min rest between stations.
- Accumulate as many reps as possible at each station between you and your teammates.
- Alternate as desired, but the rotation will go:
person 1 = working
person 2 = holding
person 3 = resting, ready to go to person 1 next
30/24 Calorie Assault Bike
180 DU's (2x the number of single unders)
30/24 Ski Erg
*Holding person = no more than: 60 Mt. Climbers (total)
30/24 Calorie Row
60 KB SDHP (70/53)
60 DB Box Step Up and Overs (35's/25's)
*Holding person = no more than: 30 Hollow Rocks