A) CONDITIONING (20:00 – 60:00)
For time with a partner:
50-40-30-20-10
Wall balls (20, 14)
Power Cleans (135, 95)
T2B
Calories Bike or Row or Ski Erg
– Goal: One person works – split however desired. Barbell loading should be light and done as sets of 5-7 reps per set.
Rx+:(Add 16 HSPU at the end of each)
L3: (115, 75)
L2: (14, 10) (95, 65) (Knee Lifts)
L1: (10, 8) (75, 55) (Abmat Sit-ups)
30:00 Cap
Alternate options for bike calories:
– Running intervals of 800, 600, 400, 300, 200 meters.
B) EXTRA CREDIT
10 Minutes of recovery rowing, bike, or walking
Strongman class meets at 8am
Barbell club meets at 9am
Kids class meets at 10am
Middle school class meets at 11am
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