Teams of 2 – 8 rounds for time of:

3 Wall Walks

9 Front Squats, 95/65 lbs

12/10 Assault Bike Calories

Complete in teams of 2. You go-I go fashion; 8 rounds each.

STIMULUS and GOALS
Pacing for today’s workout needs to be aggressive. We want athletes to keep intensity moderately high with the goal of staying consistent or getting slightly faster through their sets. This doesn’t mean go “all out”, start steady, and once the body gets grooved in, then pacing/transitions can begin to increase.

Athletes should aim to keep rounds under 90 seconds.

3 rounds for quality of:

10 Plate Overhead Sit-ups, pick load

20 L/20 R Kettlebell Front Rack Marches, pick load

60 Flutter Kicks

Kettlebell Front Rack Marches- as heavy as possible while form can be maintained

Overhead Plate Sit up

KB Front Rack marches have athletes racking two kettlebells in the front rack position (knuckles of each hand making contact with each other). While maintaining the front rack, athletes will begin marching in place, bringing the working leg up as high as possible. Athletes should be mindful of keeping their torso balanced and avoid leaning heavily one way or another.

Flutter kicks have athletes in a hollow hold position with toes pointed. Athletes will perform small, quick kicks (similar to swimming kicks). Shoulders should stay off the ground, and low back should maintain contact with the floor throughout to keep the core engaged and to prevent unnecessary stress on the posterior chain.