Saturday 181201

WHITEBOARD BRIEF

– Metcon: Today’s partner workout is your choice how to split work but each station is a 90s interval. All scaling choices should allow high-effort of movement for big sets ie. OHS should be light.

METCON

In teams of 2:
3 Rounds of, 90sec Stations:
1) Alternating Weighted Step-ups (35, 25 DBs) (24″, 20″)
2) Ball slams (30, 20)
3) Overhead Squat (75, 55)
4) Calories on Bike
5) Partner Wheelbarrow
6) 90s OF REST
*Athlete choice of how to split work

L2: (30s, 20s) (20, 15) (25, 15) (65, 35)
L1: (Unweighted Step-ups) (20, 15) (15, 10) (35, 25 Goblet Squat)

RECOVERY

5 Minutes of ”Recovery” of your choice:
– Light Foam Rolling
– P. Breathing
– Light cyclical work ie. bike, row, jog or light sledpull x 5 minutes

By |2018-11-26T10:15:31+00:00November 30th, 2018|Workout of the Day|