The Board
The Work-Out
You will go through the list 3 times. Each time you go through your reps will increase, but your runs will decrease in length.
For Example (Rx)
Round 1:
- 10 Plate Ground to Overhead - 10 Starfish
- 10 V-Taps - 10 StarFish
- RUN 400M
- 10 Kettlebell Swing- 10 StarFish
- 10 Dumbbell Shoulder to Overhead - 10 StarFish
- RUN 400M
Round 2:
- 16 reps of all movements
- 300M Run
Round 3:
- 20 reps of all movements
- 200M Run
Extra Credit
Some will finish this work-out in 20:00, some will need longer.... If you finish early, we want you to get the most bang for your buck out of this class. Rest for a minute or so, then hit this EMOM until time cap.Minute 1:4 G2OH - 8 V-Taps - 8 SF* Rest the remainder of the minuteMinute 2:4 KBS - 8 STOH - 8 SF*Rest the remainder of the minuteMinute 3:Run 100m*Rest the remainder of the minuteRepeat
