Tuesday’s Mission

14
Jul

Tuesday’s Mission

104010 Fitness – Group Fitness

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10: Prep

Warm-up (No Measure)

10min Continous

10 Bird Dog/side

30sec Ring Plank

30sec Plank March

https://youtu.be/Uw83y7v63W8

40: Work

Metcon (AMRAP – Rounds and Reps)

32 Min WAR – In teams of two, alternate movements to complete as many rounds and reps as possible in 32 minutes of:

– 15/12 Calories of Bike/Row

– 15 Box Dips

– 15 Russian Kettlebell Swings

– 50 Double Unders or 100 Single Unders

– 15 BOX Dips

– 15 Russian Kettlebell swings

– 15/12 Calories of Bike/Row

E.g. Partner 1 does 15/12 cals on bike, Partner 2 does 15 box dips, partner 1 does 15 RKBS, etc.

If you want to do this alone, cut all reps in 1/2 (8 out of 15). REST 2 mins after completing each full round!

https://www.youtube.com/watch?v=Yn4T1WnIFuI

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10: Recover

10min Continous:

1min Bike/Row easy

1min Banded Overhead Lat Stretch / side

https://youtu.be/KVpHA4RQQts

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