Fitness:
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Russian Kettlebell Swings x 20 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Performance:
Four sets of:
Back Squat x 6-8 reps @ 30X1
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds
Wall Slides* x 5 reps @ 3030
Rest 90 seconds
*https://www.youtube.com/watch?v=a7nex97cNoo
Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
20 Calories on Rower
20 Alternating Reverse Lunges with KBs or DBs (This can also be subbed with weighted box step-ups)
Performance:
Complete as many rounds and reps as possible in 12 minutes of:
– 10 Burpees
– 20 Alternating Reverse Lunges w/ KBs
– 30 Double-Unders
The challenge before you leave is to take one pass through the Iron Scap circuit on the back of the X-Over Symmetry card the hangs on the wall.