Skill
E2MOM for 20 minutes
[odd] air assault bike for calories
[even] 100m Run then max reps sandbag cleans
We'll put 20 minutes on the clock for this Five round, two station workout. in station 1, you'll ride the bike for 2 minutes and on station 2 run 100 m and then knock out as many sandbag cleans as possible in your remaining time. If class is busy we'll pair up on the bike and/or share sandbags.
standard: 70/55 lb
rx: 100/70 lb
sport: 125/85 lb
Workout of the Day
4-5 rounds not for time (AHAP)
6 step back + step forward lunges L
6 weighted step ups L
6 step back + step forward lunges R
6 weighted step ups R
10 WALKING lunge steps
rest 2+ minutes between rounds
3-5 rounds not for time
10 gorilla rows (AHAP)
max set of barbell bent over rows
10 gorilla rows
rest 2+ minutes between rounds
*use one or two DB's or KB's for lower body.
*use empty barbell or barbell with small amount of weight added for upper body.