Saturday July 14, 2018

Warm Up
:30
Easy Bike
Active Spiderman

Medium Bike
Active Sampson

Fast Bike
Active Sampson
+
Kettlebell Game
Every athlete in class will take a kettlebell out and place it in the middle of the floor. Divide the class into two teams, one on either side of the kettlebell. From a plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.

Mobility
Pigeon Pose
+
Teaching of each movement in workout

WOD
Teams of 2
AMRAP 22
35/25 Cal Bike
50 KBS 70/53
35/25 Cal Bike
200m Med Ball Run 20/14
*Athletes share reps as they please. Athletes must run together but only one athlete needs to carry the med ball. KBS are overhead because we are in America.