Sunday, 7/12

Basic & Performance

“Beach Muscles”

In teams of two, with only one partner working at a time, complete the following for time:

1600 Meter Relay Run (alternating 400 meters)

immediately followed by…

20 rounds (partners alternating full rounds) of…

4 Strict Supinated-Grip Pull-Ups

8 Ring Dips

12 Push-Ups

16 Air Squats

Immediately followed by…

1600 Meter Relay Run (alternating 400 meters)

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