Thursday July 19 – Go Heavy. Go Fast.

Thursday 7/19

Go Heavy. Go Fast.

2 x 12 min

1st 12 min: Go Heavy / 2nd Go for Reps

1st) Partner strength in an “I go, you go” fashion. 4 sets of 5 reps of each exercise. Complete all 4 sets before moving on to next exercise.

 

2nd) :30/:15 clock for 4 rounds (they can partner to share bells where each partner starts on a different exercise and moves in order of the board)

Staggered Stance Deadlift 60+/ 50+ 50+/40+ 40+/30+

2 KB Squat 50+/40+ 40+/30+ 30+/20+

Bent Over Row 55+/45+ 45+/35+ 35+/25+ (switch ½ way on station 2)

2 KB Press 45+/35+ 35+/25+ 25+/20+

 

Tabata Finisher : 2 x 4-min

4-min: Air Bike Sprints :20/:10, switching with partner every interval (one works, one rests)

REST 1-min

4-min: Burpees & Situps, switch exercises every interval

*If we have more than 16, we’ll put some folks on the ergs in place of the bikes

 

If we have 12 or LESS then the Tabata finisher will bet a 3-exercise Tabata

5 RNDS on :20/:10 clock (7.5 min)

-Air Bike

-Burpees

-Rest