Duration: 15 minutes 

 

This will be a test of team strength.

Working in teams of 4, each team will have to complete the following:

 

Ladder (1 - 10 - 1)

 

OPEN:

Ladder 1-10-10-1 Deadlift (30kg/60kg) & Burpees

 

PROS: 

Ladder 1-10-10-1 Deadlift (40kg Women / 60kg Men)

 

Ladder split equally between the team members, completing 5 rounds each

 

After the ladder is completed

Team Synchro AMRAP in the time remaining

1 point per round 

 

Round: 

20 X Bodyweight step back lunges

10 X Bodyweight squats

5 X Push ups (Women can use their knees should they not be able to perform a full push up).

 

 

RULES:

 

You must complete the ladder before you can move into the AMRAP

 

There is no particular order as to who does what within the ladder, this will be decided amongst yourselves.

 

There are no additions or deductions in points for adding or removing plates from the bar.

 

The burpee must be CHEST to FLOOR with a slight jump at the top.

 

When performing the step back lunges, your knee must come close to the floor.

 

For the body weighted squats, you have to perform these with full range of motion (as low as you can go, and reach full extension at the top).

Push ups have to be almost chest to floor.

 

 

 
ENDURANCE APEX
APEX HOME ENGINE

 

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