*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.
**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.
1) Every 3:00 x 7 sets:
60 seconds Hard Assault Bike
50ft HEAVY Dog Sled Push
Use a Dog Sled weight that you can’t push unbroken for the 50ft, you should have to break. The Sled Push should take around 30-40 seconds.
2) 7 minute AMRAP:
14 D-Ball Bear Squats 70/50
7 Burpee Jumping Pull-ups
3) 3 sets of:
25/side Banded External Rotation
10/side Single Arm Dumbbell Upright Rows
Rest 90-120 seconds between sets. Focus on movement/activation, not loading. Perform both movements on one arm, then switch to the other.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE