Saturday - 3/2/2019

Warm Up:

15/12 Calorie Assault Bike OR Row
10m Inchworm + Push-up
15/12 Calorie Row OR Assault Bike
10 Strict Press, empty bar
10 Push Press, empty bar
Review/Warm Up Push jerk
10-8-5-3, ascending

 

“Shoulder Shop” - Performance

4 RFT - Teams of 3 - 30 min CAP
50/35 Calorie Assault Bike
30 Push Jerk, ascending
30 Bar Facing Burpees

Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105

“Shoulder Shop” - Fitness/Rx

4 RFT - Teams of 3 - 30 min CAP
50/35 Calorie Assault Bike
30 Push Jerk, ascending
30 Bar Facing Burpees

Round 1: 65/45
Round 2: 75/55
Round 3: 95/65
Round 4: 115/75