In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
3 rounds
5min per round
1min rest between rounds. = 17minutes of work
Wall-ball:
20/14 pound ball, 10 ft target. same height for men and women (reps)
Sumo dead lift high-pull:
75/55 pounds (reps)
Box Jump:
20" box jump. Same height for men and women (reps)
Push-press:
75/55 pounds (reps)
Row:
calories (reps) each calorie is a rep so PULL.!
The clock DOES NOT reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
*It does not matter what station you begin at. We will try and get as many people as we can in a lane. We will have a Men's and women's rx lane and a men's and women's scaled lane.
*You will be partnered up and your partner will help you keep count.
*still not sure. check out YouTube they have some pretty cool videos on there for FGB
***Don't forget Foundations class tomorrow from 0830-10am***
1 comment:
228 rx @0530 class we missed ya Greg hope all is well:(
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