Saturday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
5 mins Coaches Choice
Over All Body Activation
5 mins Coaches Choice
Metcon
Metcon (Weight)
10 Minute of: (Team)
Odd: 7x BB Press (Team choice of lbs)
Even 7x DB Goblet squat (Team choice of lbs)
Odd: 7x BB Press (Team choice of lbs)
Even 7x DB Goblet squat (Team choice of lbs)
Metcon
Metcon (Time)
7 Rds each of: Teams of 2 I Go You Go
5 Chin ups
7 Situps
10 Pushups
12 Lunge steps ( Forward-In place-Backwards athletes choice)
5 Chin ups
7 Situps
10 Pushups
12 Lunge steps ( Forward-In place-Backwards athletes choice)
Modify movement as needed to maintain stimulus
Cool Down
Coaches choice
