the crunch rotation is performed laying down on a bench with a kettlebell in hand just in front of the chest and feet locked underneath the bench. Rotate right, then left while holding the crunch position. Pace reps for a total hold of 20+ seconds  bent over row is performed with a kettlebell, one side at a time, rotation allowed for use of heavier weight.  

the crunch rotation is performed laying down on a bench with a kettlebell in hand just in front of the chest and feet locked underneath the bench. Rotate right, then left while holding the crunch position. Pace reps for a total hold of 20+ seconds

bent over row is performed with a kettlebell, one side at a time, rotation allowed for use of heavier weight.  

pushups - all 3 team members will be in and remain in a plank.  One person will start with a push-up, then the next will complete one and so on and so forth, alternating until All reps are complete. Level 3 does pushups on 25# plates 😈  The lunges are synchronized.  If you feel mismatched from a performance perspective as a team, weigh down the faster person with a kB or scale the movement to a 16” step up. :)  

pushups - all 3 team members will be in and remain in a plank.  One person will start with a push-up, then the next will complete one and so on and so forth, alternating until All reps are complete. Level 3 does pushups on 25# plates 😈

The lunges are synchronized.  If you feel mismatched from a performance perspective as a team, weigh down the faster person with a kB or scale the movement to a 16” step up. :)  

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