O4W Thursday 12/6 – Assessed Bike or Row / Dillon and Dutch

Assessed 1 min Cal Bike or 2 min Max Meter Row

(Whichever campers did not do last time, they will do it this time)


Dillon and Dutch Day


Partner Strength Ladder (I go, you go)



2 KB Squat

1 or 2 KB Sumo Deadlift

2 KB Racked Lunge 1 KB Goblet Lunge

2 KB Seesaw Press (total)

2 KB Floor Press

Yellow Bar Dips


b/t Ladders choose ONE (partners can choose different exercises here):

20 Band Bicep Curls

20 Band Front Raises

20 Banded Kneeling Hip Bridges

20 Band Tricep Press Downs (using band attached to pull up bar)