210701

WEDNESDAY 06/30/2021
PROGRAM B
For Time
100 Back Rack Step Ups
*Every minute on the minute - STARTING AT 1:00 - perform 5 shoulder press!

Suggested Weight
Men: 75-95#
Women: 55-65#
Goal: 10-15 Minutes

Scaled: 75 lb. 20" Box Step-Ups
Time: 7:38

THURSDAY SHIFT 07/01/2021
3 Sets
Each Set is 3 Rounds
10 Eye Level KB/DB Swings
16 Hop or Skip Overs
Rest 1 Minute between Sets

Suggested Weight
Men: 20-40# DB/KB
Women: 12-25# DB/KB
Goal: 7-11 Minutes

Scaled: 53 lb. Russian Kettlebelll Swings, Dumbbell Hop-Overs
Time: 6:45 (1:36, 1:36, 1:32)

Warm-up 10 minute row: 2235m, 2:14.2/500m