August 1, 2019 – Strength and Conditioning

*HSPU > Sub – DB push press
*DUs > Sub – 100 singles each

A. 3 Rounds For Time of Ball Over Shoulders, Handstand Push-Ups, Medicine Ball Squats, and Double-Unders

In teams of 2:

3 Rounds for Time:
30 Ball Over Shoulders @ 20/14 kg
30 Handstand Push-Ups
30 Medicine Ball Squats @ 20/14 kg
200 Double-Unders

*Once you finish, you must complete ME Calories – Bike/ Ski until every team is finished

B. Tabata Assault Bike, SkiErg, Ball Slams, and Burpees for 8 x 20/10s

8x intervals of 20s work, 10s rest, with no break between movements.
Calories of Assault Bike
Calories of SkiErg
Ball Slam @ 20/9 kg
Burpee
Score is the total reps performed across intervals.

*To be performed as a circuit, moving from one movement to the next until you have completed 8round of each.

Mobility/ Flexibility

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