Wednesday, Mar. 21st, 2018

 

A) Warm Up

:30 Seconds

Down Dog to Up Dog
Active Spidermans
Active Samson
Knuckle Drags
Side Lunge
Air Squats

B) Strength/Skill

5 x 3
Back Squats @ 60%

Then

5 x 2
Push Press @ 75%

C) WOD

8 Rounds of :20 On / :10 Off:
Kb Swings 45/35
Cal Row
Sit-Ups
Shuttle Sprints

Rest 2:00 between movements.

In this Tabata style workout, athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement.
For example, athletes will complete all of the rounds of kettlebell swings before moving to all of the rounds of row and so on.
For the shuttle sprints, place two cones 10 meters apart. One rep is when one foot passes a cone.
Each movement is scored separately, with the score being the lowest amount of reps across the 8 rounds.