Wednesday 09.26.2018

ANNOUNCEMENTS:
– Our October on-ramp begins next Tuesday October 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Abmat Sit-ups
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility

Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each.
Athletes will have 4 attempts to move a maximum load for 8 steps of walking lunges (back rack).

8 x Walking Lunges (Back Rack)

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“Mid 30s”
Complete for time
30 x Calorie Row
30 x GHD Sit-ups
30 x Russian Twists (30/20)
30 x Slamball (30/20)
30 x Calorie Row
30 x Slamball (30/20)
30 x Russian Twists (30/20)
30 x GHD Sit-ups
30 x Calorie Row

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