26 August

Training (7a)

A.

In Teams of 4

Air Bike

20/16/12/8 (Males)

10/8/6/4 (Females)

*P1 does 20, P2 Does 20, P3 Does 20, P4 Does 20, P1 does 16, P2 does 16, etc. etc. 

C2B Pull-Ups

10/8/6/4/2 (Males)

Chin Over Pull-Ups (Females)

Rowing 

25-20-15-10​ (Males)

20-15-10-5 (Females)

Power Cleans

10-8-6-4-2 (135/85) Males and Females

400m Runs

Subtract AB Cals while runners are out. 

*32:35

B. Back Squats

Doubles @ 315#

Rest 90 Seconds, x6