Schedule Changes for this week: No 7pm class on Thursday. 930am “Hero: Workout on Friday.
Strength/Skill:
Function:
Every minute on the minute for 16 minutes:
Even: 1 Negative + 8 Ring Rows
Odd: 5-8 Push Ups
Performance:
Every minute on the minute for 16 minutes:
Even: 3-5 Strict Pull Ups (add weight)
Odd: 5-8 Matador Dips or Ring Dips
Workout of the Day:
Function:
Complete as many rounds as possible in 10 minutes of:
20 Double Unders or 60 Singles
15 Kettlebell Swings
Performance:
100 Double Unders
15 Power Snatch
75 Double Unders
10 Power Snatch
50 Double Unders
5 Power Snatch
CF414 Endurance:
4 x 400m (rest 3-4mins)
