Team Chipper – 30-minute Cap

  • 60 Synchronized KB/DB Front Squats ( 1 arm, 1 for 1, Alt every 10 reps) (Men’s weight must add up to 130. Women’s weight must add up to 90). The synchronization must be present at the top of the squat.
  • 50 Synchronized DB/KB Snatches (1 for 1, Alt every 5 reps) (Men’s weight must add up to 130. Women’s weight must add up to 90). The synchronization must be present at the top of the snatch – arm locked out overhead.
  • 40 Synchronized Step Up and Overs (Holding 1 KB/DB, Up and over = 1) (Men’s weight must add up to 130 and a height of 60″. Women’s weight must add up to 90 and a height of 48″). The synchronization must be present at the top of the box for initial take off and both feet on the floor before going back over to the other side. Both feet must be on the box at the same time at some point before going over to the other side.
  • 30 Synchronized K2O (Knuckles to overhead) holding a plate) (Men’s weight must add up to 105. Women’s weight must add up to 85). The synchronization must be present with both arms locked overhead. Knuckles must touch the ground, not the plate.
  • 20 Synchronized Burpees over KB/DB (The synchronization must be present on the bottom of the burpee and the take off)
  • 100 Calorie Row (Switch on and off as you wish). One person working at a time. Must use the same rower.
  • 50 Calorie Bike (Switch on and off as you wish). One person working at a time. Must use the same bike.

 

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