Skill/Strength:
EMOM 20
1: 10 Kettlebell Swings 70/53lbs
2: 10/8 Cal Echo Bike
3: 8 Strict Pullups
4: Run 200m
5: Rest
-If class is large, feel free to offset starting points to make run less congested
Metcon:
Accumulate 75 Back Squats at 135/100lbs (from rack)
-Every time you re-rack the barbell, do 20 abmat situps
-Scale BS to no more than 40% 1RM
-10 min cap
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Krystal Lowney
7:12 Rx
40 sit-ups. 30/25/20 More than my 40% but wanted to challenge myself.
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Pauly VanderKelen
HBBS: 10 reps @ 135,185,235,285, & 335# PR for 10 reps!
4x13 Kneeling Ab Rollouts with 20# in the weight vest alternating with 4x19 Forearm Curls with 35# dumbbells / 3x13 Calf Raise @ 155# alternating with 12 reps of Lateral Raise with 20, 25, & 30# dumbbells.
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