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Saturday, July 14, 2018

14 July

Training (7a)

WITH A PARTNER, COMPLETE 1 ROUND AT EACH STATION FOR 30 MINUTES: STATION 1: 2 LAPS PROWLER PUSH (25 OUT AND BACK IS A LAP) *360/180 STATION 2: BIKE 50/30 CALS 50/30 SEATED PLATE TO OHD (45/25) STATION 3: 15 MEDBALL OVER THE SHOULDER(150/75) OR 20 MEDBALL OVER THE SHOULDER (100/50) THEN: 50 T2B *SCALE T2B TO 50 HEAVY KBS. STATION 4: SKI 50/30 CALS 50/30 PUSHUPS *SCALE PUSHUPS TO SYNCHRO 90 SEC PARTNER HS HOLD *SCALE PARTNER HS HOLD TO 90 SEC SYNCHRO PLANK STATION 5: 2 ROUNDS: 15 DL 12 PC 9 HANG SQUAT CLEANS 6 SYNCHRO BAR FACING BURPEES(2) *155/95 *IF SCALING LOAD, DOUBLE SYNCHRO BAR FACING BURPEES AND EVERYONE DOES THEM TOGETHER.

*7 Stations Completed. Started on Prowler
*With CP


Part 2:
Bench; 5x3, rest 3m B/W
225/245/265/275/290
*2 Sec Pause On Chest
*Complete

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