Saturday…
We will have the 7:30 class only in Avon today.
Point pleasant Beach will have a 7:30 and 8:45.
Blast it!
Have a blast blasting it!
Warm up with a two round circuit warm up…
20 seconds work/20 seconds rest for 2 rounds
- ring rows
- body weight squats
- push ups
- kettlebell swings
- jumping jacks
- Shuttle run or rower
Here’s your workout…
Complete the following for time.
Beginners ladder down and advanced ladder up.
Complete this as fast as you can without sacrificing technique!!
- 500 meter row or run,
- 20 kettlebell push presses 10l/10r,
- 20 swings or snatches
- 20 squat thrusts
- 400 meter row/run
- 16 push press 8/8
- 16 swings or snatches,
- 16 squat thrusts
- 300 meter row/run
- 12 push presses 6/6
- 12 swings
- 12 squat thrusts
- 200 meter row/run
- 8 push presses 4/4
- 8 swings or snatches 4/4
- 8 squat thrusts
- 100 row/run
- 4 push presses 2/2
- 4 swings or snatches 2/2
- 4 squat thrusts
Report your time below and what weight kettlebell you used.
Make sure to rollout and stretch after doing this one!!!
Have a great weekend!
Here’s a new variation of our warm up we’ll be putting in.
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