28 September

Training Session AM (7a)

Squats; 7x3
*Built to 285 With 3 Second Hold In Bottom

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IN TEAMS OF 4: FOR TOTAL TIME: 400M RUN 30-25-20-15 (21-15-9-9) BIKE CALS OTL WALLBALLS (MEN ON WALL - LADIES 10 FOOT TARGET) 400M RUN (ALL) 25-20-10 (20-15-10) ROW CALS SYNCHRO AMERICAN KBS (2/1.5) (1.5/1) 400M RUN (ALL) 15-12-9-6 BIKE CALS REVERSE PLATE DRAG TRIPS (10 YARD TRIPS) 400M RUN (ALL) *24:15 (Nate/Amy/Milton) 1. FIRST PERSON BACK FROM RUN CAN BEGIN WORKING. ALL HAVE TO BE IN FOR THE TIME TO STOP AT THE END. 2. CAN'T BREAK UP 5 YARD TRIPS ON BURPEE BROAD JUMPS. MUST COMPLETE AT LEAST 1 TRIP BEFORE SWITCHING. HANDS REPLACE FEET:)