Labor Day schedule changes
Saturday 9/1 9am class canceled, and Monday 9/3 6am class canceled. All other classes will run.
warm up
row 500m or 2 min airdyne
3×10
ring push ups
back extensions
walking lunges(each leg)
skill
Double Unders
Spend 15 minutes working them. For those who have them do this…
10-20-30-40-50 and so on AS LONG AS THEY ARE UNBROKEN. Record your last set of unbroken DUs. Rest as needed but a 15min cap.
conditioning
4 rounds for total reps of:
In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.
*Rest 90 seconds after each round (including the final round).
-THEN-
400m Run for time (absolutely all out effort).
