Skill Practice Warm Up:
TBD
Metabolic Conditioning: “The Avengers”
For time.Teams of 3.
2000m row (one person working at a time)
5 rope climbs 15’ (Health: 2 rope lay downs = 1 rope climb), one person at a time
400m sandbag carry (Health: 45lbs, Athletic*: 60lbs, Performance: 80lbs), or 2 plates shared between partners (15/25*/45), all partners run together
20 ‘heavy’ front squats (Health: 65lbs, Athletic*: 125lbs, Performance: 185lbs), partners can help get the bar off the floor
40 kipping pull ups while one partner hangs (the other can rest)
60 push ups while partners both hold elbow or straight arm plank
80 American kb swings (Health: 26lbs, Athletic*: 35lbs*, Performance: 53lbs), 2 kettlebells per team working (two people at once)
1000m row (one person at a time)
*Women’s “Performance” weights and reps (Rx)