Workout 7:15am and 12noon will be @ SWS and will be our regular SW Active class. Workouts 5:30, 6:30 & 7:30pm will be @ Central Park and will be the workout listed below.
Friday – Upper Warm-Up/Movement + Increasing effort MAP Sets
A. Kettlebell Pull Over @ 2020, 15 reps x 3 sets, 30 sec – https://www.youtube.com/watch?v=1D_NuZ1_wBA
B. Single Arm Bottoms Up KB Press @ 11×1, 4-6 reps/arm x 3 sets, 30 sec b/t sets
C. 5 sets @ Increasing effort:
400m Row
10 Burpees over 20/24” Box
200m Run
10 Front Squats @ 65/95lbs
3:30 min b/t sets
C. 5 sets @ Increasing effort:
400m Row
10 Burpees over 20/24” Box
200m Run
10 Front Squats @ 65/95lbs
3:30 min b/t sets
-start slow/finish fast
—-
Workout @ Central Park
Warm-Up:
Dynamic – Hips/Lower
+
15 min @ high effort- teams of 2
200ft Med Ball Carry – 50ft x 4 shuttles
10 Burpees – while Partner holds Front Bridge
200ft Med Ball Carry – 50ft x 4 shuttles
20 Squats with Med Ball – while Partner holds Front Bridge
200ft Med Ball Carry – 50ft x 4 shuttles
30 KBS @ moderate loading – while Partner holds Front Bridge
Dynamic – Hips/Lower
+
15 min @ high effort- teams of 2
200ft Med Ball Carry – 50ft x 4 shuttles
10 Burpees – while Partner holds Front Bridge
200ft Med Ball Carry – 50ft x 4 shuttles
20 Squats with Med Ball – while Partner holds Front Bridge
200ft Med Ball Carry – 50ft x 4 shuttles
30 KBS @ moderate loading – while Partner holds Front Bridge