June 30th

Sunday June 30th

Schedule

1:00 - competition class with Chris

A.) Strength

Deadlift - Build to a Heavy 3 x 3

B.) Conditioning

AMRAP 15
15 Calorie Row
12 KB Snatches (1.5/1.0) (6 R/L)
50m Sled Drag (70/45lbs)

C.) Accessory

Zottoman Curls - 3x12
Hip Extension Iso. Hold - Tabata
Dual KB Rows - 3x12
Russian Twists - Tabata

3:00 - Spartan Training week 9...

65min cap

L1

5 rounds

800m run
10 sandbag over throw over box
(48”/40”)(25# bag)

L2

7 rounds

800m run
15 sandbag throw over box
(48/40)(45# bag)

L3

9 rounds

800m run
20 sandbag throw over box
(48/40) (red 60# bag)

*Rx+ 10 over the shoulder w/100# bag

5:00 - Team Wod