Saturday
Teams of 2
In 20min, complete:
3 Rounds
40 DB Snatches – L: 50/35; S: 70/50
40/27 Cal Bike or 48/32 Cal Row or Run 1200m (600m each)
Run 800m (200m intervals) or L: 150; S: 250 Double Unders
-rest 5min, then:
AMRAP 10
5, 10, 15, 20, etc…
Pullups
Dball Cleans – L: 60/30; S: 100/60; SS: 150/100
Sunday
AMRAP 20
10, 20, 30, etc…
RKBS – L: 53/35; S: 70/53
Single-Leg Glute Bridge – split reps b/t legs
1/2 Cals on Bike/Rower (5, 10, 15, etc…) or Run 200m
*MAJOR booty burner.
-rest 3min, then:
AMRAP 12
10, 20, 30, etc…
Pushup Walkovers
Jumping Lunges
1/2 Cals on Bike/Rower or Run 200m – switch equipment with a friend
*Pushup Walkover = place one plate on the ground (any size) and put one hand on it. Perform a pushup, then walk the other hand to the plate, removing the first hand, and perform another pushup. Each pushup and walkover = 1 rep.
Skillz Class
Pullups, T2B, DU
Run Programming
5 x 400m – moderate
40sec rest b/t reps
-rest 5min, then:
4 x 400m – moderate
40sec rest b/t reps
-rest 5min, then:
3 x 400m – moderate
40sec rest b/t reps