“Quarter Gone Bad”
Complete Five Rounds:
Fifteen Seconds “On” followed by 45 Seconds “Off”
Dumbbell Thruster, As Many Repetitions Possible (45lb. / 25lb.)
Chest to Bar Pull-up, As Many Repetitions As Possible
Burpee, As Many Repetitions As Possible
Note: Each round is 3 minutes. The clock does not reset or stop between exercises. Move from each of three stations after 15 seconds of work and 45 seconds of rest. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each repetition. This is a workout that teaches the importance of fast turnover of rep’s and explosiveness in functional movement.
Adrian on 18.1 ~ Strong Work!