Thursday 6.10.21

Warm-up:

Coaches Choice

Prep:
KB Front Rack Carry
Slam Ball

Workout:

AMRAP 20min
1-Lap (2x) KB Front Rack Carry
20/15 Cal Bike/Ski
30 Ab-Mat Sit-ups
15 Slam Ball

Rx’d:
35#/26# KB’s

Rx’d+:
53#/35# KB’s
GHD Sit-ups (15)

Scaled:
1/2 Lap
12/9
20 Sit-up
10 Plate (or Med Ball) Ground to OH, light weight

Notes:
1) Athletes will stagger station start
2) Athletes will share KB’s
3) There will be no rx’d (or set weight) for the Slam Ball, they will all be out…grab one that matches your ability and go
4) (Ideally) Do 1-round Bike, next round Ski (or vice versa)
Scoring:

1pt per 1/4 lap (4-total)

Accessory:

3 Rounds [Quality]
10 Banded Pull Aparts
20 Banded Bicep Hammer Curls
25 Banded Tricep Extensions