Training Session (630a)
A. Mobility/Prep
B. Arch Work
C. Back Squats; Banded Doubles
*135/165/195/225/255/285/315
D. Class Workout
WORKOUT 1: FOR TIME (16M CAP) 30-25-20-15-10-5 DBL KB PUSH-PRESS (1.5/1) BIKE CALS (LEGS ONLY) *AFTER EVERY ROUND AND TO FINISH WORKOUT, COMPLETE SB SHUTTLE 1. LADIES CALS ARE 20-20-10-10-5-5 2. SB SHUTTLE IS 25 OUT AND BACK X6 3. 1 SECOND PENALTY FOR EVERY REP SHORT REST 2M WORKOUT 2: WITH AN 16M CLOCK COUNTING DOWN ROW 2K/1,650M WITH REMAINING TIME: AMRAP: 50 YARD REVERSE BEAR CRAWL 40 SYNCHRO WB (2 WORKING) 30 T2B 20 HEAVY SLAMBALLS (50/30) 10 CAL ROW *2+25 Yard Rev BC 1. CAN ONLY SWITCH AT HALFWAY ON REV BC
*Jerry/James *Last Place:)
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