Saturday Open Gym: 6:30a-9:00a, 12p-1p, & 2:30p-4:15p
Saturday
Teams of 2
4 Rounds
50/35 Cal Row/Ski or 45/30 Cal Bike
40 DBall/Sandbag Box Step Ups – L: 60/30; S: 100/60; S: 150/100
30 DBall/Sandbag Squats
20 DBall/Sandbag Cleans
*Cap = 35min. For Step Ups & Squats… L: Sandbag on the Shoulder; Spl/S: Sandbag Bear Hugged
*If we run out of balls/bags, then use 2-Dumbbells:
4 Rounds
50/35 Cal Row/Ski or 45/30 Cal Bike
40 2-DB Box Step Ups – L: 25/15; Spl: 35/25; S: 50/35
30 2-DB Squats
20 2-DB Power Cleans
Sunday
In 20min, complete:
4 Rounds
Run 400m or Row/Ski 500/400m or Bike 1100/900m
Row/Ski 500/400m or Bike 1100/900m or Run 400m
16 2-DB Deadlifts – L: 25/15; Spl: 35/25; S: 50/35
*Round 2) Front Squats
*Round 3) Lateral Lunges
*Round 4) Push Press
-rest 5min, then:
In 10min, complete:
50, 40, 30, 20, 10
AKBS – L: 24/16; Spl: 35/24; S: 53/35
*2 Wall Walks after each set of AKBS