Part A: Calories + KBS = rep goal
Round 1 = Rep Goal (30/25)
1 Min Max Calorie Row +
1 Min Max KBS (50#/35#)
1 Min Rest
Round 2 = Rep Goal (34/28)
Round 3 = Rep Goal (38/31)
Round 4 = 42/34
Round 5 = 46/37
Round 6 = 50/40
If you complete all 6 rounds, move on to Part B
You are to add together the number of calories and the number of KBS. If that number equals the rep goal then you move on the next round. If you cannot complete the desired number of reps in that round then you are to move to Part B.
Part B: Slam Ball + Bike
Round 1 = Rep Goal (20/15)
1 Min Max Calorie Bike +
1 Min Max Slam Balls (50#/40#)
1 Min Rest
Round 2 = Rep Goal (24/18)
Round 3 = Rep Goal (28/21)
Round 4 = 32/24
Round 5 = 36/27
Round 6 = 40/30
You are to add together the number of calories and the number of KBS. If that number equals the rep goal then you move on the next round. If you cannot complete the desired number of reps in that round then you are done for the day.