Benchmark

Saturday Team Sweat

Warmup
9 x 30sec / 15sec off
Row / EchoBike
Alt. Box Step-ups / Box Jumps / Box Jump Overs
Dead Hang / Scapula Pull-ups / Ring Rows

WOD prep

10 Kip Swings
3-5 Pull-ups / C2B / BMU

6 Push-ups
4 Pike Push-ups
2 HSPU / DB Press

WOD

8-10 Sets Every 4min (Alt. Between A & B)

A) For Time
20/15 Cal Row
10 Burpee over Rower
5 Pull-ups

B)
20/15 Cal Echo Bike
10 Box Jump Overs
5 HSPU

Goal: Finish each piece in +/- 2:30
Rest = remaining time in the 4:00 window