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SATURDAY 190330

Warm-up:

Individual…

Foam roll

Bike 2 minutes

Group….

Coaches Choice

 

 

Fitness:

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Rowing (or 9 Calories of Assault Bike)
12 Kettlebell Swings
12 Goblet Squats
12 Dumbbell Push Presses

 

Performance:

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing (or 12 Calories of Assault Bike)
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

 

Mobility:

Mash quads

Roll Posterior

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