Announcement
Happy Birthday Coach Chris and James Simpson!!
Workout – Metcon (No Measure)
DIRTY SANTA
Every Minute (4 rounds)
Min 1: 12/10 Calorie Assault Bike
Min 2: 15 Kettlebell Swings (1.5/1)
Min 3: 12/10 Calorie Assault Bike
Min 4: 15 T2B or V-Ups
Min 5: 12/10 Calorie Assault Bike
Min 6: Rest 1:00
* 66/60 reps total each set *
TARGET SCORE
Target Time Each Movement: Sub 40 Seconds
Time Cap each movement: 50 seconds
SCALED OPTION
Every Minute (4 rounds)
Min 1: 8/7 Calorie Assault Bike
Min 2: 15 Russian Kettlebell Swings (light)
Min 3: 8/7 Calorie Assault Bike
Min 4: 15 Abmat Sit Ups
Min 5: 8/7 Calorie Assault Bike
Min 6: Rest 1:00
Accessory
Warm-up (No Measure)
3 sets
14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.
*If time permits
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