7.15 Get The GOAT

Partner Workout (Solo Below) 50 min Time cap

Part 1: Average Bodyweight of partnership in Calories on the Bike

(both must stop every minute and do 5 Burpees)

Part 2: Average Bodyweight of partnership in Calories on Ski Erg

(One working on ski erg and other holding a plate overhead. Male- 45# plate. Female- 25# plate. Switch as needed)

Part 3: 4 Laps (only one can run at a time, so 2 each) 4 laps= 450 meters or 1200 meters on the bike

Part 4: 80 Wall balls

Part 5: 20 weighted Bear crawls (one working a time. 1= 10 meters)

Solo Version:

1. Bodyweight in Calories on Bike. (stop every 2 min do 5 Burpees)
2. Bodyweight in Calories on Ski erg (Stop every 2 min and do 5 DB Push Press)

Then 4 rounds of this:

1. 1 lap
2. 20 Wall Balls
3. 5 Weighted Bear Crawls