A) CONDITIONING
In teams of 3:
Buy-in: 2 Mile Run
Then,
3 Rounds of:
150 Double Unders
90 Wall balls (20, 14)
30 Squat Cleans (135, 95)
*One person works. Split as needed.
Rx+:(Done in teams of 2) (30, 20) (20 Minutes of Zone 1 Recovery work post Metcon – i.e. row, run, bike at a conversatinal pace)
L3: (115, 75)
L2: (Double Under Attempts) (14, 10) (95, 65)
L1: (Single Unders) (10, 8) (75, 55)
30:00 Time Cap
B) EXTRA CREDIT
– Global Foam Roll Quads x 60s each
– Half-Kneeling Biphasic Hip Flexor Stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Strongman class at 8am
Barbell club at 9am
Kids class at 10am
Max out with Chris at 11am
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