3 Rounds of:
30 KB Toe Taps
10 KB Taters
10 Push Ups
GET POWERFUL
Shuttle Sprints
8 Rounds of:
4 50' Shuttles (25' down and back)
1:00 Rest
GET FIT
5 Rounds of:
12 Power Snatch 75/55
12 Front Rack Lunge Steps 75/55
200m Run
16 Min Total Cap
COMPETITORS EXTRA
AMRAP 10 of:
3 Wall Walks
15 Box Jumps 24/20"
6 Wall Facing HSPU
30 Double Unders
COACHES NOTE:
There's actually a lot to teach on a shuttle sprint! How to accelerate, footwork, change of direction, etc... Do your best to give a solid tip or two, then let them have fun with it. You can even run heats of races for fun. If class only gets 5-6 efforts in, that's fine too!
ATHLETES NOTE:
Try to hang on to the Bar for T&G Power Snatch, take a quick break, then UB Lunges if possible. The Run should reset your ability to do it all again!
Routine 4: Back, Calves
2-Way Super-set of:
- Barbell or T-bar Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
2-Way Super-set of:
- Lat Pull-down (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
2-Way Super-set of:
- Seated Row (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)