10 min Run / Ride or Row
5 min Foam Roll
*Doh spaced on the burpee basketball!
2 Rounds – 2 mins on / 1min off
Slamball throws over the rig
Double Unders or no push-up burpees
Tire Flips + Jump Throughs
Row for Cals
Varying…. from helltrack to AD sprints for class rep deficit from the 2 rounds.
Notes: Good interval session. Looks like everyone got what they came for. Participants had to keep track of reps for both rounds..tally up the reps and note the difference between round 1 and 2. Then as a class tally those total number and if the were in the negative a penalty supplemental was given. Keep the supplemental unknown is working out great.