25 February

Training Session AM (7a)

A. Squats; Speed Triples
*195/225/225/225/225

B. Class Workout

IN TEAMS OF 3: 0:00 -10:00 FOR TOTAL TIME: 45/35 CAL ROW 10 T2B 35/25 CAL ROW 15 T2B 25/15 CAL ROW 20 T2B 1. 1 PERSON MUST ROW AND DO PRESCRIBED T2B *SCALE FOR T2B IS 2:1 KIPPING KNEES AS HIGH AS POSSIBLE 2. RESET ROWERS EACH ROUND. 3. SCORE IS TIME TO COMPLETE. _____________________________________ 10:00 - 22:00 EMOM FOR AS LONG AS POSSIBLE: 8/4 CAL BIKE 15 DU'S 1 CLEAN AND JERK (155/95) 1. EVERY MINUTE ADD 1 CLEAN AND JERK 2. SCORE IS ROUNDS + REPS COMPLETED. ONLY REPS COUNTED ARE CLEAN AND JERKS 3. ONCE YOU MISS A ROUND, REST UNTIL EVERYONE IS FINISHED. _____________________________________ FOR TIME: 21 CAL ROW 21 CAL BIKE 21 SYNCHRO SQUATS (ALL) ----- 15 CAL ROW 15 CAL BIKE 15 SYNCHRO SQUATS (ALL) ----- 9 CAL ROW 9 CAL BIKE 9 SYNCHRO SQUATS (ALL) *LB/BW/SP 1. LADIES CALS ARE 15/10/5 FOR BIKE/ROW. SQUATS SAME.