For athletes affected by the delayed school schedule we will hold Open Box from 10 – 11:30 AM.
FITNESS
A. Four sets of:
Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom Up Kettlebell Carry x 100′ each arm
Rest 45 seconds
B. Three rounds for time of:
30 Kettlebell Swings
30 Push-Ups
400 Meter Run
AIM
A. Five sets of:
Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
B. Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
30 Push-Ups
400 Meter Run
SPORT
A. Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 60 seconds
Weighted Stationary Dips x 4-6 reps @ 20X1
Rest 60 seconds
B. Five sets for times of:
Row 500 Meters
15/12 Handstand Push-Ups
15 Toes to Bar
6/4 Muscle-Ups
Rest 4 minutes