Saturday, March 29th, 2025
“The Expendables”
3 Rounds for Time with a Partner
100 Double Unders
80 Abmat Sit-Ups
60 Wall Balls
40/35/30 Calorie *Bike
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Wall Ball: 20/14lb, 9/6kg, 10/9ft
Work can be split anyway you want with your partner to achieve the best overall time
M/M, M/F, F/F
*40/35/30 Calorie Echo
44/38/33 Calorie Assault Bike
48/43/38 Calorie Bike Erg
Optional Accessories
3 Sets: For Quality
8/8 Reps Single-Leg Pistol Box Step-Downs (Slow Eccentric)
15 Hollow Body Band Pull-Downs
3-5 *Explosive Med Ball Chest Pass + Sprint
*Focus: Power generation and fast-twitch activation. Good addition to a day with more steady state endurance. Great for building athletic capabilities
Execution: In an athletic stance, aggressively pass a med ball into a wall, then immediately sprint 5-10m before resetting.
