Isildur
Teams of 2
18:00 Amrap
15/12 Calorie Assault Bike
1 Rope Climb
(1:1/You Go, I Go)

Level 2: Bike 12/10. Half Rope Climb, or 2 Strict Pull-ups + 2 Strict Knee Raises
Level 1: Bike 10/8. Seated Rope Pull

Mayhem Mini-Pump – Arms/Core
4 Rounds
10 Tempo Pushups
10 Chin Ups
15 Standing KB Crush Grip French Press
15 Barbell Drag Curls
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 GHD’s
10 Strict Toes to Bar
15 Oblique twists with medball (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

-Rest 2 min b/t round-


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.