Warm up: 250 m row, 10 pass thrus, 10 windmills ea direction; 2 x 5 of wall balls, ring rows, squat jumps
Skill/focus: Review of movements and set up
Three rounds of:
wall balls 20#/14#
sdhp 75#/55#
box jumps 20”
Push press
Row for cals
In this workout you move from each of five stations after a minute. The clock does not rest or stop between exercises. This is a five-minute round from which a one minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point or the vc total feet/10
Score is total points as expl’d above
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and check out CF Jag's article this month in Natural Muscle mag. . .
