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)

10-8-6-4

 

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)