Saturday 8/18

Warm-up Team of 4 relay race- 100m at a time (losers do 10 burpees) x 3 rds


Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10 Strength A.1: Single Leg RDL (5/side x 3 sets) *KB or DB A.2: Bench Press (7-9 reps x 3 sets) all working sets at the same weight A.3: Trap 3 Raise (8/side x 3 sets) Metcon (Time) Teams of 2:

3 rounds

400m run

20/15 cal row

30 DB push press, 50/35#

30 kb swings, 55/35#

**teams must run together, then P1 does 20/15 cal row, followed by P2. After this you can split up the push press reps and the kb swing reps any way you want to before starting the run again. You must complete the push press before moving to the KB swing.

RX+ - 30 HSPU in place of push press , kb swing @ 70/55# Extra Work Metcon (Time) Gymnastics Conditioning


Rope Climbs RX+ legless

Row 30/20 calories Metcon (Distance) Conditioning

Run for 30 minutes @ 70% pace #workoutoftheday