Pick 2 of the following that you need to work on:
Pull Ups (strict)
3 x :90 work/:30 rest for each. Alternate movements. Focus on quality > quantity.
w/ a partner, split up the work anyway. Must go in order. Non working partner must hold Slam Ball overhead (can be 1 or 2 arms) for partners reps to count.
200m Row OR Run
200 Double Unders (3:1)
2 rounds of “DT” (12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks @ 155/105)
Strength & Conditioning
4 x 3 @ 70%
3 x 3 @ 90%
Complex instruction-led by coach
Focus: Muscle Snatch & Clean drills
Tabata: hollow holds
4 laps tire flips
12 min AMRAP
25 double unders (3:1)
10 box jumps
1 rope climb (3 raise and lower)
Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!) the Concept2.
Fitness Boot Camp
Get your weekend started on the right foot!