Fri, 02/02/2018

February 2, 2018



Sumo Deadlift
Build to a Heavy 3-Rep

“Lung Butter”
Teams of 3
7 Kettlebell Swings (70/53)
150′ Shuttle Sprint
10/7 Calorie Row
150′ Shuttle Sprint


7 Russian KB Swing
100' Shuttle Sprint
7/5 Cal Row
100' Shuttle Sprint




With a 1:2 work to rest ratio today, there is not a ton of strategy involved. When it is your turn to go, it is all about effort. The only big separator can be the rower. The faster you go, the faster calories accumulate. Harder work is rewarded on that machine. Resting twice as long as you worked, athletes will likely feel recovered and ready to go when it comes back around to them in the rotation. With the potential for a lot of rounds, athletes can move poker chips or tally marks following the second shuttle round to keep track of the score.



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