Saturday, December 28

January 2, 2020

 

ACTIVATION
3 Rounds
200 Meter Run
15 Calorie Bike

Increase Intensity With Each Set

3 Rounds
20 Air Squats
15 Banded Good Mornings
10 Overhead Circles (Each Direction)
5 Inchworms

 

Perfect Bar (Time)

For Time (30 Minute Cap):
120 Deadlifts, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
60 Push Jerks, 600 Meter Run

150/105 Cal Bike or Row

60 Push Jerks, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
120 Deadlifts, 600 Meter Run

• 600 Meter Runs: 3 x 200 Meter Relays
• 1st Half Barbell: 155/105
• 2nd Half Barbell: 135/95

• One athlete works at a time in this team of 3 workout
• Teams will see how far they can get before the 30 minute time cap
• If the cap is reached, put score as 30:00 and note total reps completed

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