Announcement
Happy Birthday Emily Gilbert!!
Workout – Metcon (Time)
Teams of 2
50/40 Calorie Assault Bike or 42/34 Calorie Echo Bike
100 Double Dumbbell Step Ups (50s/35s) (24/20)
50/40 Calorie Assault Bike
TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes
Individual Option:
25/20 Calorie Assault Bike
50 Double Dumbbell Step Ups (50s/35s) (24/20)
25/20 Calorie Assault Bike
Strength – Snatch (3×13)
Hang (right above the knee) x Snatch Waves :
3 @ 65%
2 @ 70%
1 @ 75%
-Rest 60-90 seconds-
3 @ 70%
2 @ 75%
1 @ 80%
-Rest 60-90 seconds-
1 @ 85%
Accessory – Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
* If time permits