Warm-Up:
3 rounds
10 air squats
10 arm haulers
10 ring rows
10 sit-ups
Strength:
A. Back Squat 5-5-5-5; rest :90 (up the weight from last week)
B. High Plank 4 x :30; rest :45
MetCon:
For time:
Group:
Warm-Up:
3 rounds
10 spider stretches
10 sumo squat to stand
10 air squats
10 push-ups
then
MetCon:
3 sets for max reps of:
:60 Row for Calories
:60 Push-Ups
:60 Kettlebell Swings
:60 Plank Hold
:60 Rest
3 rounds
10 air squats
10 arm haulers
10 ring rows
10 sit-ups
Strength:
A. Back Squat 5-5-5-5; rest :90 (up the weight from last week)
B. High Plank 4 x :30; rest :45
MetCon:
For time:
21 Kettlebell Swings
21 Goblet Squats
1 Lap KB Baby Carry
15 Kettlebell Swings
15 Goblet Squats
2 Lap KB Baby Carry
9 Kettlebell Swings
9 Goblet Squats
3 Lap KB Baby Carry
Group:
Warm-Up:
3 rounds
10 spider stretches
10 sumo squat to stand
10 air squats
10 push-ups
then
banded Sampson and banded front rack
Strength:
A. EMOM 10:00 - Front Squats x 3 (1:00-5:00) x 2 (6:00-10:00)
B.Single Arm Press 3 x 6-8 reps each side; rest :60/sides
C. Double-Under Practice 5:00
Strength:
A. EMOM 10:00 - Front Squats x 3 (1:00-5:00) x 2 (6:00-10:00)
B.Single Arm Press 3 x 6-8 reps each side; rest :60/sides
C. Double-Under Practice 5:00
MetCon:
3 sets for max reps of:
:60 Row for Calories
:60 Push-Ups
:60 Kettlebell Swings
:60 Plank Hold
:60 Rest
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