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SATURDAY 191123

Warm-up:

Individual…

Row or Bike
Crossover Symmetry

Group…

Coaches Choice

 

Fitness:

In teams of two, complete three rounds for time of:

800 Meter Run (partners must run together) OR Bike 50/40 Cal
80 Kettlebell Swings
40 Goblet Squats
20 Bar-Facing Burpees

Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.

 

Performance:

In teams of two, complete three rounds for time of:

800 Meter Run (partners must run together) OR Row 1000m
60 Power Snatches (95/65 lbs)
40 Overhead Squats (95/65 lbs)
20 Bar-Facing Burpees

Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.

 

Mobility:

Mash Quads
Roll Posterior
Banded Shoulders and Hamstrings

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