Saturday Team Intervals

December 28, 2019

 PC: Oscar Bravo

 

Our Saturday morning bootcamp crew showing us how to get those assault bike spinning!

 

Fun team workout today, work hard and fast and cheer on your fellow teammates!

TRAINING SATURDAY

 

WARMUP

3 rounds

10 Russian KB Swings

10 Goblet Reverse lunges

8 Dowel dislocates

 

SKILL:

Hang Power Clean + Shoulder to Overhead

6, 6, 4, 4, 3, 3

Building weight each time Every 2mins

 

Sprint Intervals: 

Teams of 3 people, 6 intervals each (27 min)

RX:

90 sec work time

6/10 cal Assault bike 

15 wallballs (14/20)
AMRAP Double Unders in remaining time

*Score is total accumulated Double Unders over all partners and rounds

 

FG: Single unders (every 2 count as 1 rep)

 

TG: single unders, scale wallball

 

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