Susan

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

9 min EMOM, three stations, class divides into three groups. Each group starts at a different station. 

150 m row

150 m run

10 ring rows and 10 pushups

Workout warmup:

10 min of Skills or lift.

Workout:

10 rounds

100 m run

10 weighted lunges 24/16kg kb

10 KBS 24/16

10 push ups

Endurance:

10 rounds:

150 m run

10 weighted lunges 24/16kg kb

10 RKBS 24/16

10 Push ups

Lift and Skill:

Make up a lift and skill you missed this week.