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Future Looking Promising

24
Jan

Future Looking Promising

SKILL FOCUS/Warmup – Double Unders/Rowing

SKILL – Every Minute on the Minute for 16 Minutes:

Even Minutes – Double Unders/Double Under attempts/Single Unders

Odd Minutes – Row for Calories

METCON –

Half the Class:

2 Rounds:

25 Calorie Row

15 Air Squats with jump over rower

Rest 1 minute between rounds.

Half the Class:

2 Rounds:

25 Box Step Ups (with dumbbell)

15 Ground to overhead (with dumbbell)

Rest 1 Minute

Level 1 – 50 Double Unders/Row 20/15 Calories (in EMOM), Dumbbell 40 or more for men, 25 or more for women

Level 2 – 30 Double Unders/Row 16/12 Calories (in EMOM), Dumbbell 30 or more for men, 20 or more for women

Level 3 – 20 Double Unders or 60 Single Unders/Row 14/10 calories (in EMOM), Dumbbell 20 or more for men, 15 or more for women

Level 4 – 30 Single Unders, Row 12/8 calories (in EMOM), Dumbbell 15 or more for men, 10 or more for women.

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