Zoom today!
Zoom Time: 11:00am
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
For Time:
66 Deadlifts with something appropriate (40-80lbs)
33 Box Jumps (16”/12”) or Step Ups
66 KB Swings (35/26)
33 Hollow Rocks
66 ABMAT Sit-ups
33 Jumping Jacks
66 Jumping Squats (oi!)
33 One Armed Thrusters
66 Single Unders or Split Jacks
33 Half Burpees
Don’t be afraid to scale the reps back guys!! 44/22 (33/11 does too!) makes a lot of sense for a lot of peeps!!
Warm-up should be basically leg and arms swings then getting the movements squared away, and then GO! This one will take a hot minute!
Rowing:
3 Rounds of 1000m going 7 HARD strokes followed by 7 easy strokes. Try to keep the strokes per minute basically the same throughout typically around 30 (26-34) is a good range. If you’re up in the 40’s or down in the 18’s we’ve got issues.
Rest 4 minutes between rounds.
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