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Tuesday July 3

“JACK SQUAT”

21 Front Squats, 21 Kettlebell Swings, 400m Run
15 Front Squats, 15 Kettlebell Swings, 400m Run
9 Front Squats, 9 Kettlebell Swings, 400m Run

  • 15min time cap.

OPEN/PERFORMANCE – 135/95 – KB 70/53

FITNESS – 95/65 – KB 53/35

Rain Delay/Running Options

500/400 Meter Row
28/20 Calorie Assault Bike

 **OPTIONAL POST CLASS WORK**

ODD-OBJECT CONDITIONING

3 Rounds, Not for Time:
200m Double Dumbbell Walk
1st 50m – Left Arm Overhead, Right Arm Hang
2nd 50m – Right Arm Overhead, Left Arm Hang
3rd 50m – Both Front Rack
4th 50m – Both Overhead

 

Dumbbells are preferable, but kettlebells also fit here. Athlete’s choice on loading, with the intentions being that we can complete each 50m segment without breaking (ideally further, but we should not *need* to break up any segment due to loading). Free to build between sets. Rest as needed between.

Melinda MettenTuesday July 3

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