ANNOUNCEMENTS:
– Our October on-ramp begins next Tuesday October 2nd at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Abmat Sit-ups
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility
Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each.
Athletes will have 4 attempts to move a maximum load for 8 steps of walking lunges (back rack).
8 x Walking Lunges (Back Rack)
Post loads to comments.
“Mid 30s”
Complete for time
30 x Calorie Row
30 x GHD Sit-ups
30 x Russian Twists (30/20)
30 x Slamball (30/20)
30 x Calorie Row
30 x Slamball (30/20)
30 x Russian Twists (30/20)
30 x GHD Sit-ups
30 x Calorie Row
Post times to comments.
“Walking Lunges “: 95#
“Mid 30s”: 19:15 Rx
215#.
14:17 Rx.
Walking Lunges: 120#
Mid 30s: 17:03 Rx