banner

SATURDAY 180303

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group…

200m Jog

10 Arm Circles each way

10 Trunk Twists

15 Waiter Bows

Ostrich Walks Down

High Knees Back

Samson Lunges Down

Butt Kickers Back

Review Movements and setup stations

 

Fitness:

In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
50 Kettlebell Swings (25 each)
20 Strict Pull-Ups (10 each)

Partners must run together, and may only start kettlebell swings once both members are back at their station.

 

Performance:

In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

 

Mobility:

Banded Hamstrings

Roll Posterior

Mash Lats

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin