Large Group Session

Lots of people in today...Syd, Tonn, Daliege, Oz, Wendt x 2 GOOD DAY!!!

Warm-Up
Roll/Mobilize
15 Cal Row
12 Cal Bike
9 Shuttles (10m ea)
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2 Rnds
20 Single Jump Ropes
3 STRICT Pull Ups
6 HR Push Ups
9 Slow Air Squats
20 Single Jump Ropes
15 Abmat Sit Ups
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3 Rnds (gradually increase intensity)
5 Cal Row
5 Cal Bike
5 Shuttles (10m ea)
60s b/t Rnds
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GHD + HSPU Work
6 Sets of 60s Work
10 GHD Sit Ups + Max Kipping HSPU*
Rest 30s b/t Sets (so every 90s...you are beginning GHD)
* If not Kipping, Pick DB's that you could do 12-15 times when fresh...& STRICT DB PRESS!
Volume is focus today!

TRI-SPRINT INTERVALS
5 x 4min ON / 4min OFF
30/20 Cal Row
20/14 Cal Bike
Max 10m Shuttle Sprints (down=1, back=2,down=3)

Oz ~ In and moving today...
Val ~ Did some repeated warm up work then on DB's
Syd ~ Did the Tri-Sprint...no idea what he had running reps...but was sweating good!
Daliege ~ missed #'s on first interval ~ ??(20ish)-25-22-21-22 (112+ Total)
T.Wendt ~ XX / 26-26-24-23-24 (123 Total)
Z.Wendt ~ XX / 20-16-13-11-14 (74 Total)
tb ~ 35# DB's ~ 13-12-10-9-10-11 (65 Total) / 20-16-16-16-18 (86 Total)
30cal Rows = 1:15/1:09/1:08/1:22/1:18
20cal Bikes = 1:25/1:28/1:30/1:19/1:28

May Your love be upon us, O Lord, as we place all our hope in You.