The 2017 Fall Challenge kicks off on September 18th! – Click Here to Register   

WARM UP:

Jog 1 Lap

4 Min AMRAP
5 R & 5 L Reverse Lunge on Sliders arms OH
5 R & 5 L Plank Sliders
10 Pushup Plus + 5 Pushups
10 Bear Crawls

YTW Shoulder Drills with Small Plates

PART 1:

FITNESS/SPORT

Using the same pair of KBs or DBs for all 3 Movements. With a Partner.
P1 completes 10 Split Squats, then P2 completes 10 Split Squats….

For Split Squats Elevate your front foot on a 45 lb Bumper and kiss your rear knee to the ground

3 RNFT

A1. Split Squat Holding Pair of DBs/KBs at Sides 5 Each Leg @ 2211

A2. Double KB Bent Over Raises x 10 @ 2112 (2 sec lower, 1 sec pause,
1 sec pull, 2 sec pause at top)

A3. Double KB Floor Press x 10 @ 2112 (2 sec lower, 1 sec pause, 1 sec
press, 2 sec pause at top)

Rx is a Pair 53/35 or 50/35

PART 2:

FITNESS/SPORT

2 Min Rest Between Each Movement

Tabata Assault Bike for Total Cals

Tabata Pushup* for Total Reps

Tabata Row for Total Cals

Tabata DUs OR Burpee to Pullup Bar for Total Reps

Tabata = 8 Sets of 20 sec work and 10 sec rest

*For pushups use assistance bands like last week and opt to perform
them on toes instead of knees if possible