SATURDAY WORKOUT

Some fun stuff before the "fun" Burpees tomorrow! :-)

15 Minutes to find:
1RM Box Jump Height
*You may take an approach for this max, so try to get a little higher than you did last time, especially if the last time you PR'd on Box Jump Height was without an approach.


Then…


Strength/Skill Work 15 Minutes:
L Pull-ups/Holds
*Do 4 - 6 sets of 3 - 5 reps, trying to keep your legs straight in front of you, and your feet at or above your hip. If you're doing Holds, try for 10 - 15 seconds per set, for 4 - 6 sets.


Some sweat inducing "Cardio"…

In Teams of 3:
Row 6 Minutes for MAX DISTANCE
*You must switch teammates EVERY 100 Meters. Practice your transitions!!!

SUNDAY WORKOUT

Gymnastics Work for 10 Minutes:

L Sit/L Hang/L Pull-up practice
We aren't going to do a lot of volume on these movements, but instead, just get some practice in, and get a little more familiar with them. Think of them as an extended warmup-ish.


3 Rounds For Time:

*One Arm Kettlebell Overhead Walking Lunges
10 Toes2Bar

*The Reps for KB Lunges:
If using 88#M/70#W = 10-8-6 (10 reps for round 1, 8 for round 2, 6 for round 3)
70#M/53#W = 12-10-8
53#M/35#W = 14-12-10
35#M/26#W = 16-14-12
You will do the first half of your reps for the round with your left arm, then switch for the remainder of the reps, to your right arm.

**6 Minute Cut-off**