"TAKE ONE (OR MORE!) FOR THE TEAM"
Equip: Barbell (55 - *75 lb.), DBs (10 - *15 lb.), mid-low Box (12” - *16”)
WARM-UP:
Tabata: 20 sec. x Run; 10 sec. x Plank Hop In
20 TOTAL TEAM ROUNDS of:
*as a group, we must complete x# total rounds (4 x the # of people in class = total rounds) of a superset of exercises w/ assigned reps, grab a chip from the pile in the center of the room (# chips = # total team rounds to complete) ea. time you complete a round, we stop when all chips are gone
*we had 5 people in class this morning, so we had 20 total team rounds to complete of each superset
*10 x Barbell Burpee-Deadlift (bar)
*10 x Behind-the-Neck Thruster (bar)
-------------------------------------------------------------------------------------------------------------------
20 TOTAL TEAM ROUNDS of:
*10 x Weighted Box Jump (w/ DBs hanging @ sides)(mod: 10 ea. x Front Rack Step-Ups)
*10 x Pull-Up
-------------------------------------------------------------------------------------------------------------------
20 TOTAL TEAM ROUNDS of:
*10 x Hang Clean
*10 x Front Squat
*100m Weighted Run (w/ 1 DB held centered @ chest)
-------------------------------------------------------------------------------------------------------------------
20 TOTAL TEAM ROUNDS of:
*10 x Bar-Facing Burpee (burpee to broad jump over barbell)
*10 ea. leg x Plyo Switch Steps (challenge: w/ DBs hanging)
No comments:
Post a Comment