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24 June 2020 – WE ARE OPEN!!!! YOU MUST BE REGISTERED!!!!

30
May

24 June 2020 – WE ARE OPEN!!!! YOU MUST BE REGISTERED!!!!

24 June 2020

Warm-up: 3 Sets: 10x Calories Bike, 16x Jumping lunge, 10x Wallball clean to wall ball shot. 

Strength: Front Squat: 9-7-5-3: Increase weight slightly from last week on all sets.

Stamina: 4 Rounds, not for time: 20x Single arm KB overhead squat (10/side), 16x Sandbag get up, 200m Farmer carry (55s/35s). 

WOD: 50’s

Cool Down: (Rower / Bike / Ski erg / Run), 8 Sets: 30 seconds Max effort / :30 Rest.

 

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