Friend Zone

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OPEN - PERFORMANCE -FITNESS

“Friend Zone”

Teams of 2
AMRAP 20
10/8 Assault Bike Calorie
12/9 Calorie Row
9 Pull-ups (any style – strict/kipping/chest to bar)

Partners complete full rounds before switching.

15 Burpees can be substituted if not enough rowers/bike.

Ski-erg as well.

**Pull-up variation should be something that is undoubtedly unbroken every single round. Options included in the training section.

Individual Version
AMRAP 20:
9/6 Calorie Assault Bike
12/9 Calorie Row
9 Pull Ups
Rest 2:00 between rounds.

RECOVERY: Crossover Symmetry or Bullet Proof Shoulders

ROMWOD/MASH/MOBILIZE

Zachary Hamilton