19 December

Training Session (7a)

CLASS WORKOUT TEST:

3 STATIONS (9M STATIONS) STATION 1: 9M AMRAP PLATE PUSH SHUTTLE (0-5-0-10-0) 12 U/B HEAVY KBS 10/6 CAL BIKE *YOU GO - I GO FORMAT. *P1 DOES SHUTTLE, P2 DOES SHUTTLE, P3 DOES SHUTTLE, P1 DOES KBS, ETC. 1. SCORE IS COMPLETED ROUNDS. IF 3 PEOPLE FINISHED 12 ROUNDS. SCORE IS 12. 1 PLATE PUSH SHUTTLE COMPLETED BY 1 PERSON IS 1 REP. STATION 2: 4-8-12-16-20-24-28-32 SKI CALS SYNCHRO SQUATS (1 PERSON HOLDING SB) (ALL 3 WORKING) *ROUNDS COMPLETED + REPS 1. FINISHED ROUND OF 16 AND INTO ROUND OF 20 WOULD BE 16+ STATION 3: 9M AMRAP 8/5 CAL ROW 3 OTB BURPEES 6 STRICT PRESS OR 12 PUSH PRESS (95/65) 12 HPC (95/65) *YOU GO - I GO FORMAT *SCORE IS ROUNDS + REPS 1. SCORE IS COMPLETED ROUNDS. IF 3 PEOPLE FINISHED 12 ROUNDS. SCORE IS 12. 1 PLATE PUSH SHUTTLE COMPLETED BY 1 PERSON IS 1 REP.

B. Bench, 5-4-3-2-1

*5@255

*4@275

*3@295

*2@325

*1@350