Friday 07-13-18 C

Friday, July 13, 2018

Warm Up

Bike, Row or Run 60 Sec (Switch Throughout)

Up Dog / Down Dog x 10 Smooth

Ostrich Walks x 30 Steps

Bike, Row or Run 60 Sec (Switch Throughout)

Hips Up Bear Crawl x 10 Steps (All Directions)

Skater Jumps x 16

Bike, Row or Run 60 Sec (Switch Throughout)

Plank Jacks x 30 

Mountain Climbers x 30

+

Coach Will Assign Stations Starting Stations, Grab KB..

1 practice round from each amrap rotate in order on coach's call

 

7 Min AMRAP
Bike 400m
15 KB Swings @53/35
- Rest 3 Min

7 Min AMRAP
Row 250m
10 Lateral No Press Burpees Over Erg
- Rest 3 Min

7 Min AMRAP
Run 200m
15 Ab-Mat Sit Ups

 

Score: Total rounds and reps from each amrap (3 scores)

 

Please reload

©2017 by Shoreline Athletics.