July 24, 2019

23
Jul

July 24, 2019

GROUP WARMUP
2 sets –
:30 air bike 
5 burpees
5 hang power cleans
5 thrusters

MIXED MODAL TEST 
3 rounds for time of:
15/12 Calorie bike erg
12 Bar-facing burpees
9 Hang power clean RX 135/95; INTERMEDIATE 115/75; M55+105/65
7 Thruster 

ALTERNATE TEST
3 rounds for time of:
12 Calorie bikr erg 
10 Burpees
7 Dumbbell hang power clean 
5 Dumbbell thruster

KETTLEBELL WORK 
3 sets –
5 each arm kettlebell snatch (right & left) 

ODD OBJECT STRENGTH
3 sets –
5 Sandbag or D-ball ground to over the shoulder
50ft Farmers carry (heavy)