Thursday 1.7.21

Announcement:

🚨STARTING JANUARY 16TH🚨

💥💥NEW YEAR – NEW YOU💥💥
NUTRITION & EXERCISE CHALLENGE
Learn Healthy Habits
Support & Accountability
Gain Confidence in the Kitchen
Make Positive Changes in your Life!

Price: $129

Click HERE to sign-up!
(spots are limited: 15 remain)

Warm-up:

Coaches Choice

Prep:
Step-ups
Hand Release Push-ups
Kettle Bell Swings

Workout:

[Teams of 2]
AMRAP 30min
1000m/800m Row
100 Step-ups
50 Hand Release Push-ups
50 Russian KB Swings

Rx’d:
20″ Box
53#/35# KB

Rx’d+:
2000m/1600m Bike
Weighted Step-ups, 50#/35# Sand Bag
Hand Stand Push-ups (50)
70#/53# KB

Notes:
Each athlete will have their own Rower, Box, and Kettle Bell
Athletes will divvy reps as needed while keeping distanced.

Strategy:
200-250m at a time on Rower
10-15 Reps at a time on Step-ups, Push-ups, KB Swings

If solo:
4 Rounds (30min cap)
500m Row
50 Step-ups
25 HR Push-ups
25 RKBS