21 July 2016 22 July 2016
Friday 22 July 2016 '21 July 2016'

nic and robbieRetest week!  refer to 3 June 2016

Base

1. Warm-up (10 min time cap & done with class)

3 Steady Rounds:
20 Empty Bar Push Press
15 Box Jumps
10 Push Ups

2. Strength
Find Your 1RM Push Jerk

3. Met-Con
AMRAP 15 Minutes:
30/20 Calories on Rower or Bike
20 Burpee Box Jump Overs 24/20″
10 Seated Strict Shoulder Press with KBs or DBs

Level 1

1. Warm-up (10 min time cap & done with class)
3 Steady Rounds:
20 Empty Bar Push Press
15 Box Jumps
10 Push Ups

2. Strength
Find Your 1RM Push Jerk

3. Met-Con
AMRAP 15 Minutes:
30/20 Calories on Rower or Bike
20 Burpee Box Jump Overs 24/20″
10 Strict Handstand Push Ups or Seated Strict Shoulder Press with KBs or DBs

Level 2

1. Warm-up (10 min time cap & done with class)
3 Steady Rounds:
20 Empty Bar Push Press
15 Box Jumps
10 Push Ups

2. Strength
Find Your 1RM Push Jerk

3. Met-Con
AMRAP 15 Minutes:
30/20 Calories on Rower or Bike
20 Burpee Box Jump Overs 24/20″
10 Strict Handstand Push Ups

4. Gymnastics Test
50m Sled Push x 6
Medium Weight
Rest as needed, 2-5 minutes
(not a test)

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