Warm-up
Coach led group row
-Legs
-Lean
-Pull
-Lean
-Arms
-Legs
Then
Half Tabata
4 Rounds
20s Work|10s Rest
-Row
-30s Rest-
Alternating Tabata
4 Rounds
20s Work|10s Rest
-Lateral Up/Overs
-Russian KB Swings
Hollow Rock Challenge
Week 7
70 Hollow Rocks
Accessory
3 Rounds
10 KB Bent Over Rows (5 Each Side)
10 Banded Pull-aparts
WOD
40-30-20
Calorie Row
Box Jump Overs
Pull-up
Kettlebell Swing 1.5|1
Level 2 – 1|0.75
Level 1 – 30-20-10; 0.75|0.5
Extra Work
10-8-6-4-2
Bench Press
Weighted Pull Ups
-Then-
10-8-6-4-2
Weighted Dips
Bent Over Barbell Rows