21 June

Training (530p)

WITH A PARTNER: STAGGER GROUPS AT 4 DIFFERENT STATIONS: STATION 1: BENCH PRESS 10 REPS, REST 2M, X3 1. MODERATE LOAD, NOT HEAVY. 2. SET-UP 2 STATIONS. 3. DO NOT LET THEM GO HEAVY UNLESS THEY BENCH FREQUENTLY, WHICH 99% DON'T.
*225/245/245 STATION 2: TIRE FLIPS 12 REPS, REST 2M, X3 1. STRONGER INDIVIDUALS CAN DO FLIPS SOLO, 2. IF NOT COMFORTABLE OR ABLE TO DO SOLO, HAVE THEM PARTNER UP TO FLIP.
*3M U/B STATION 3: MED BALL BEAR HUG CARRIES 1 TRIP, REST 2M, X3 1. USE HEAVIEST BALL POSSIBLE (150/100/75/70) 2. 1 PARTNER CARRIES DOWN, OTHER PARTNER CARRIES BACK. 3. MUST HAVE BEAR HUG GRIP, ELBOWS POINTING TOWARDS WALLS, NOT FLOOR.
*COMPLETE (150 FOR ALL) STATION 4: SKI PACING 7M AMRAP 1. SWITCH AS NEEDED BETWEEN PARTNERS. 2. LADIES TARGET CALS IS 70. 3. MEN'S TARGET CALS IS 150. 4. FOR EVERY CAL SHORT, 10 BURPEES AS A PAIR, NOT EACH. 5. FOR EACH CALORIE OVER, 15 BURPEES AS A PAIR, NOT EACH. 6. CANNOT STOP EARLY. GOAL IS TO KEEP SAME PACE THROUGHOUT 7M AND TRACK PROGRESS OVER 7M ACCURATELY.
*150 1. NOT SCORED. FOR QUALITY, NOT SPEED.