FRIDAY 200207
6, 9, 10, 11 Coach Gaela
430 & 530pm Coach Gaela

Workout Prep
Part 1:
6 Rounds – Assault Bike
:10 seconds Moderate /:10 second Fast/ :10 second Sprint/:30 second Rest

Part 2:
20 KBS (light)
10 GM
15 KBS (moderate)
20 Lateral Lunges
10 KBS (heavy)
20 Jumping Lunges

“Déjà vu”
Every 3 minutes x 6 Rounds (each round is for time)
15/10 Calorie Assault Bike
12 Wall Ball (20/14)
9 Deadlift (225/165)

Scale loads / reps to ensure completion within allotted time each round. Rest is whatever time is left i that 3 minutes.

Enter 2 scores; slowest and fastest round

Workout Prep
Part 1:
6 Rounds – Assault Bike
:10 seconds Moderate /:10 second Fast/ :10 second Sprint/:30 second Rest

Part 2:
20 KBS (light)
10 GM
15 KBS (moderate)
20 Lateral Lunges
10 KBS (heavy)
20 Jumping Lunges

“Déjà vu”
Every 3 minutes x 6 Rounds (each round is for time)
15/10 Calorie Assault Bike
12 Wall Ball (20/14)
9 Deadlift (225/165)

Scale loads / reps to ensure completion within allotted time each round. Rest is whatever time is left i that 3 minutes.

Enter 2 scores; slowest and fastest round


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