9am is GO! DJ Mikey Mike lays down the good vibrations.
Buy In: 20 reps walking pigeon (10/side),
Back Squat 1x5@50,60,70% 3x3@85%,3x1@90+%
then for time:
Complete 100 reps KB swing 35/53. Use a "coaster" for your kettlebell. Grab a played out 10#plate from the sled and rest your kettlebell there.
5 minute cap.
Buy In: Beep Test for 10 minutes. Even if you don't "make it" continue running the entire time
In 20 minutes complete as many rounds as possible of:
Run 200 meters
5 Burpee Pullups ( if you happen to be scaling do a burpee, then a jumping pullup. No bands today)
Group buy in- Run Southern Star loop.
Mobility: 5 minutes Band Freestyle
Team 2K Row. (set up the rowers outdoors if conditions are nice).
Each team member will row 500 meters, 4 times in rotating order. Teams of 3 or 4. Preset the rower for the total distance a team will row. (ex. a team of 3 will row 6000 total meters, a team of 4 will row 8000 meters). Enjoy!
Post team time to comments.