Saturday, May 5, 2018

WARM-UP: 
3x 
100-meter partner carry 
20 push-ups 
20 toes-to-bar 

CONDITIONING:
Partner workout – complete the total number of reps and distance as a team
Advanced
2000-meter row
200 mountain climbers 
100 wall ball shots, 20#/14# 
50 kettlebell goblet squats, 32kg/24kg 
50 box jumps, 24”/20”

Intermediate
1500-meter row
150 mountain climbers 
75 wall ball shots, 14#-20#/10#-14# 
50 kettlebell goblet squats, 24kg/16kg 
50 box jumps, 24”/20”

Beginner
1000-meter row
100 mountain climbers 
50 wall ball shots, 6#-10#
35 kettlebell goblet squats, 8kg-12kg
35 box jumps or step-ups, 12”-20”

MOBILITY:
Yoga

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