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Thursday 7/19/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout warmup:

1500 m partner row, Tabata style

Workout:

7 rounds for time of:

7 Burpee Box Jumps (24/20)

7 Russian Kettlebell Swings (32/24kg)

7 ball slams 30/20

Run 150m
 

Endurance:

8 rounds of:

8 Burpee Box Jumps (24/20)

8 Russian Kettlebell Swings (24/20kg)

8 ball slams (30/20)

Run 150m

Lift and Skill:

Make up a lift and skill you missed this week

Earlier Event: July 18
Wednesday 7/18/2018
Later Event: July 20
Friday 7/20/2018