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

30
May

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

19 June 2020

Warm-up: Eastside Lap, then, 3 Rounds, Bear Crawl from Turf to Rig, Lunge Back, 10 Push-ups (Estimated 14 minutes)

Strength: Bench Press: 9-7-5-3: Increase weight slightly from last week on all sets. (Estimated 15 minutes)

Stamina: 5 Rounds, not for time: 20x Dip, 10x supine ring row with 1 sec. Hold at top, 100m Double arm KB Front rack carry. 

WOD: Cardio Blast Friday!!!!

4 Rounds (Start staggered so all equipment can be shared, please set up Bikes and Ski Ergs on Turf):

15 Calorie Row / Ski

15 Calorie Bike (alternate bikes so we can share!)

Run Block or 150 Double Unders

Rest, record Fastest and Slowest Round! 

Cool Down: 5 Sets:  10 Hollow Rocks, Rest Between Sets

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