CHALLENGE 30-30

Exercises:

1. Burpee slams – 30 reps Perform on 6.5 m (21.3 ft) marker from the anchor point.

2. Sprints – 30 reps Sprint between markers 6.5 m (21.3 ft) and 11 m (36 ft) from the anchor point.

Women sprint with 1 rope, men sprint with 2 ropes.

Training protocol: AFAP Finish this challenge as fast as possible. Measure your time and repeat every 4 weeks to check your progress.