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THURSDAY 20210708

Warm-up

Line Drills:
Butt Kicks
High Knees
Lunge w/Twist
Ostrich Walks
Walking Hip Stretch
Side Shuffle (down/back)
Grapevines (down/back)

10 Waiter Bows
10 Hollow Rocks
10 Superman Holds
Arm Circles (Forward, Reverse, Crossbody)


Strength and Skill

Every minute on the minute for 10 minutes (10 sets total–5 sets of each):
Min 1 – 100ft Double Kettlebell Front Rack Carry
Min 2 – 100ft Double Kettlebell/Dumbbell Farmer Carry

** Partner as needed–go as heavy as possible on both movements. 100ft = down the entire rig and back. On the front rack carry, make sure your elbows are down and tucked in and walk at a deliberately slow pace.

FITNESS 20210708

6 Rounds for Time with a 18 Minute Cap:
16/12 Calorie Row
10 Russian KBS (35-44/26-35#)
20 Abmat Sit-ups

Scoring: Time


PERFORMANCE 20210708

6 Rounds for Time with a 18 Minute Cap:
15/10 Calorie Bike
10 Russian KBS (70/53#)
20 Abmat Sit-ups

Scoring: Time

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