Thursday- April 5th

April 5, 2018

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

           *10 Hip Swings each way




A. “Throw Back Thursday”

AMRAP 20:00

Teams of 3:

7 Kettlebell Swings (53/35#)

7 Box Jumps (24/20″)

7 Burpees

* Partners complete full rounds, then switch.


If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with 3 minutes rest between intervals, the intensities of these efforts would look much different. The more rest we have, the more power or intensity we can put into each run. Relating this to our team workout today, completing full rounds as opposed to breaking the work up as needed creates longer rest periods and more intense bouts of work.


B. 3 Rounds NFT

10 Back Extensions

15 GHD Sit-up's

20 Weighted Russian Twists




C. Group Mobility/Stretching/Socializing

Wherever you feel you need it!











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