One week from Sunday! Bring a Buddy Day!!

One week from Sunday! Bring a Buddy Day!!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 Double-unders (5 min)

2. 3 rounds of: 10 goblet squat, 3 inchworms, 10 ring rows, 5/side single leg RDL

3. “Team Blue”
For time: 

In teams of 2
2000m Row
100 Kettlebell swings
1500m Row
80 Kettlebell swings
1000m Row
60 Kettlebell swings
500m Row
40 Kettlebell swings
200m Row
20 Kettlebell swings

Divide all the work evenly between partners. Only 1 athlete works at a time.

LIII: 53/35 american swings
LII: russian kettlebell swings or scale weight as needed
LI: Individually do:
750m Row
30 Russian kettlebell swings
500m Row
25 Russian Kettlebell swings
250m Row
15 Russian Kettlebell swings


Have fun!