banner

SATURDAY 20210320

Warm-up

3 in 3:00 (3 rounds of :20 of each):
Air Squats
Waiter Bows
Flutter Kicks

10 Spiderman Lunges w/Reach
10 Scorpions
10 Downward/Upward Dog Transitions
10 Floor Facing Snow Angels
10 90/90 Hip Switches

3 Rounds Per Partner w/Empty Bar:
5 Shoulder-to-Overhead
5 Air Squats
5 Kipping Knee Raises or Sit-ups


FITNESS 20210320

As many rounds and reps as possible in 35 minutes (with a partner, alternating full rounds):
5 Shoulder-to-Overhead (95/65#)
10/7 Calorie Row
15 Air Squats
** Every 6 Rounds Perform 40 Total Sit-ups Split Any Way Between Partners **

Score = total rounds and reps of the 5-10-15 only (unless you finish on the sit-ups and then count sit-up reps as well).

Scoring: Rounds + Reps


PERFORMANCE 20210320

As many rounds and reps as possible in 35 minutes (with a partner, alternating full rounds):
5 Shoulder-to-Overhead (135/95#)
10/7 Calorie Bike
15 Air Squats
** Every 6 Rounds Perform 30 Total Toes-to-Bar Split Any Way Between Partners **

Score = total rounds and reps of the 5-10-15 only (unless you finish on the T2B and then count T2B reps as well).

Scoring: Rounds + Reps

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin