Friday 08.28.2020

POSTED ON August 27, 2020

Friday | 08.28.2020

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Friday 08/28
Warm Up – Min 0-15
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1:00 easy assault bike
10 Alt DB Snatch (light weight – practice transition)
10 SIngle DB Strict Press (each side)
5 Single DB Front Squats (each side)
**2. Workout Prep**
Take 5-10 mins for set up and allowing athletes to practice synchronizing reps with partner. This would be the time to talk about pacing and goals.
Workout: Min 15-45
Teams of 2
100/80 Cal. Assault Bike
50 Syncro Dumbbell Snatch (50/35)
100/80 Cal. Assault Bike
50 Syncro Dumbbell Push Press (50s/35s)
100/80 Cal. Assault Bike
50 Syncro Dumbbell Front Squats (50s/35s)
* M/M Teams – 100 Cal. AB
M/F Teams – 90 Cal. AB
F/F Teams – 80 Cal. AB
– Split calories as needed –
Accessory: Min 50-60
3 rounds
15 Medball GHD Sit Up
15 Single Arm Dumbbell Bench Press (each side)
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