Friday, July 6

30 Seconds Easy Row/Bike Active Spidermans Medium Row/Bike Active Spidermans Faster Row/Bike Active Samson Kettlebell Game Every athlete in class will take a kettlebell out and place it in the middle of the floor. Divide the class into two teams, one on either side of the kettlebell. From a plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.

Overhead Squat (2-2-2-1-1-1-1)

Build to a Heavy Single for the Day *Baseline Testing 12 min On clock

Stamina Squat (6-4-2 x 3)

On the Minute x 12 (3 Rounds): Minute 1 – 6 Back Squats @ 65% Minute 2 – 4 Back Squats @ 70% Minute 3 – 2 Back Squats @ 75% Minute 4 – Rest First week of this progression.

Parks and Rec (AMRAP - Rounds and Reps)

Teams of 2, AMRAP 20: 30/21 Calorie Bike/Row 60 Dumbbell Snatches (50/35) 30/21 Calorie Bike/Row 200 Meter Run with Wall Ball (20/14)

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