Thursday 7.22.21

Warm-up:

Coaches Choice

Workout:

5 Rounds
21 Weighted DB Sit-ups
18/15 Cal Bike/Ski
15 KB Complex
12 Pull-ups

KB Complex, 1 rep =
RKB Swing + RKB Swing to Goblet Squat
(see video below)

Rx’d:
35#/20# DB
53#/35# KB

Rx’d+:
50#/35# DB
70#/53# KB
Chest to Bar Pull-ups

Scaled rounds/reps:
4 to 5 Rounds
18 Wt. Sit-ups
15/12 Cals
12 KB Complex
9 RR or J. Pull-ups

Scaled weight:
20#/15# DB
26#/18# KB

[35min Soft Cap]

Notes:
Athletes will stagger station start
Ideally alternate between ski and bike