Tuesday, June 26
Three Legged Race Split class into two teams and set-up cones 50 feet apart from each other. Each team will be grouped into pairs, with the pairs inside legs attached with bands, tape, or another object that does the trick. Teams will complete three rounds (listed below) as fast as they can. The first team to have all pairs complete the three rounds is the winner. Round 1: 50ft. Run Down 5 Partner Air Squats 50ft. Run Back Round 2: 50ft. Hop Down 3 Partner Burpees 50ft. Hop Back Round 3: 50ft. Run Down 5 Partner Push-ups 50ft. Run Back Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats
Front Squat (3-1-3-1-3-1)
3 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 1 Rep @ 90% 3 Reps @ 80% 1 Rep @ 95% Rest as needed between sets.
Jack Squat (Time)
21-15-9: Front Squat (135/95) Kettlebell Swings (70/50) 400 Meter Run
Metcon (No Measure)
2 x 200 Meters with (2) Kettlebells’s or Dumbbells’s: 1st 50 Meters – Left Arm Overhead, Right Arm Hang 2nd 50 Meters – Right Arm Overhead, Left Arm Hang 3rd 50 Meters – Both Front Rack 4th 50 Meters – Both Overhead *Athlete’s choice on loading. Rest as needed between sets, with the intention on each set being unbroken. Free to build between sets.
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