Tuesday September 4 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [10-15 light kettlebell swings + 5 burpees + :20-:30 passive hang]

 

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40-30-20-10-20-30-40

Calorie row, bike, or ski

Reverse lunges, weighted if possible

Shoulder taps

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40-30-20-10-20-30-40

Jumping jacks, weighted if possible (hold one dumbbell, press up, back to chest)

Mountain climbers

Quadruped hip extensions

 Tuesday September 4Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [10-15 light kettlebell swings + 5 burpees + :20-:30 passive hang]

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Every :90 for 4 sets:

1st: 3 sets of 2 touch and go power cleans

2nd: :30 chin over the bar hold

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3 sets for time:

300m run

60 double unders or 120 single unders

12 dumbbell cleans

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2 rounds not for time:

10-15 light banded pull downs

10/side clam planks