Thursday, September 8th 2022

WARM UP

10 Minutes of Coach Led Foam Rolling or Stretching

Into

2 Sets

-100m Jog

-10/10 H2H KB Swings

-10 Plank Push-Ups

-10 Sit-Ups

SWEAT DAY

For Time:

100 Russian KB Swings

*Every Break 400m Run

100/75 Push-Ups

*Every Break 200m Row

100 V-Ups or SL V-Ups

*Every Break 12/9 Cal Bike

50 Russian KB Swings

*Every Break 400m Run

50/40 Push-Ups

*Every Break 200m Row

50 V-Ups or SL V-Ups

*Every Break 12/9 Cal Bike

*Thursday so no Rx weight on KB but it should force you to break twice on set of 100

*push-ups will have the most breaks by far… Scale accordingly… should be sets of 10 or bigger

*if you stop moving for a second on the V-Ups it is considered a break

*35 Minute Time Cap