7.4.17 Training Sessions (1), Holiday

GENERAL FITNESS
“Happy Birthday America, July 4th, 1776”
Against a 70 minute running clock…

0:00 – 10:00
17x Sandbag Cleans, AHAP
76x Sandbag Squats, athlete chooses load

10:00 – 20:00
17x Burpees over the Erg
76x Calories on C2 Rower

20:00 – 30:00
17 Calories AA Bike, arms-only +
76 Calorie AA Bike, arms and legs

30:00 – 40:00
17x DB Man-Makers @ 20/15#
76x “Perfect” Walking Lunges, same DBs

40:00 – 50:00
1776m Ski Erg

50:00 – 60:00
17x Strict Pull-ups
76x KBS @ 70/50

60:00 – 70:00
17x 30m Sprints
76x Sledgehammer Strikes onto Tire (1:1)
Then:
Go to a BBQ and have some fun.

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

One of three amazing classes yesterday. Happy 4th everyone!