07.18.18

Warmup
With a 6 min. running clock
“Island Hopping” (https://www.youtube.com/watch?v=vfSSlytA0s0)
In teams of 2 with 3 plates, teams will race one another to travel 50’. The first team across the finish line will be exempt from the penalty movement of the coach’s choice. After penalty reps are completed by athletes, the race will start once again.
Mobility
Instructor’s Choice x 6 min.
Skill
Review of the Dball carry with emphasis on maintaining a strong back and keeping hips underneath the shoulders while walking
Strength
Every 3 min. for 27 min. cycle through the following movements (1 movement/3 min):
Performance
A – 100m Dball carry 100/70
B – 30 V-ups
C – Row 500m
Lifestyle
A – 100m Dball carry 70/50
B – 30 V-ups or Toes to Pole
C – Row 400m
Fitness
A – 100m Dball carry 50/30
B – 30 Toes to Pole
C – Row 300m
Metcon
“Bring Sally Up” with Back Squats
P – 135/95
L – 95/65
F – 65/45
Cashout
Reverse Tabata (10 second work, 20 second rest) alternating between the following two movements:
– Hold at the top position of the dip
– Hold at the bottom position of the dip