19
Aug
08/20/2018
Classic Fitness – Kids Fit – Teens
Warm-up
Rowing Pause Drill (No Measure)
10-20 Strokes pausing at catch and release
– focus on position at each pause
10-20 Strokes pausing at release only
– focus on position, slow relaxed return and smooth drive
10-20 Full Strokes
Warm-up (No Measure)
10 Squats
10 Ring Rows
10 Squats
10 Glide Throughs
10 Back Squats with barbell
5 Jumping Pullups
Weightlifting
Back Squat (4 x 10)
Gymnastics
Pull-ups (4 x 1 @ 50X12)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
500m Row
20 Wall Balls
5 Pullups
Cool Down
Cool Down Stretch #1 (30s each position, repeat on opposite side)
Samson with lat stretch
Lizard
Pigeon
Down Dog