2024-03-30

• Overview: Today we have a fun piece for the 3 Best Friends that anyone could have! Find two fit friends and decide how you want to split the work amongst yourselves.
• 600m Run: Should be about 1:00 of work per teammate, about 3:00 total work.
• Double Dumbbell Push Press: About 1:30 work total.
• Toes to Bar: About 1:30 or less of work total.
• Burpee Box Jumps: About 1:00 of work total.
• Score: Time to complete work.

• Athletes can break most of this up however they'd like today, you can play to your teammates strengths or weaknesses when it comes to everything except the runs, each teammate completes the same distance run.
• Some may treat the run like a recovery in order to push the pace on the other pieces with built in rest while teammates work.
• Choosing a consistent pace is another way to move consistently and keep transitions smooth while maintaining your breathing and heart rate instead of spiking those at any specific point.

200M RUN [Each Person]

• Reduce Distance
• 1:00 Time Cap
• 250m Row
• 160m Ski
• 400m Bike
• 150m Air Run

DUMBBELL PUSH PRESS

• Reduce Loading
• Sub Kettlebells
• Sub Barbell
• Dumbbell Strict Presses
• Kipping HSPU

TOES TO BAR

• Reduce Reps
• Toes To As High As Possible
• Knees To Chest
• Sit-Ups
• V-Ups

BURPEE BOX JUMPS

• Reduce Box Height
• Burpee Box Step-Ups
• Burpees Only
• Box Jumps Only
• Burpee Box Jump Overs

1 Round:
100M Team Run
5 Double Dumbbell Push Press [Each]
5 Toes to Bar [Each]
2 Burpee Box Jumps [Each]