[1.] Warm Up
Perform 4 x 2:30 sets of:
1 Arm Russian Swings
*Rest 1-2 min b/w sets.
-Record load and reps per set.
Option [b.] [Power]
Perform 6 sets x 6 reps of:
Double Russian Swings
Lift maximum weight possible for allocated reps, rest 1-3 min b/w sets.
[3.] Work Capacity [time]
Perform 10 rounds for time of:
 Deck Squat Burpees
 Pull Ups
-Scale reps/rounds and modify movements if required. Record time.
[4.] Finisher [distance]
Perform a Mikko interval set of:
[6:00] Stationary Bike or Elliptical Trainer [30sec work/15 sec rest]
*With a running clock start perform maximum reps possible in 30 sec, rest 15 set, perform max reps possible in 30 sec, rest 15 sec and so on for 6 minutes/8 work intervals.
-Modify movement if required. Record total distance travelled.
Post comments & scores…
Ross & Sarah with Owls Baseball Mascot