Wednesday 3.4.20

If you are doing the competition, we need you to write your team names and division on the back board (or text Melissa at 605-645-2216) by tomorrow please!! There are 27 teams 😊 and we are trying to get the heats lined up!


3 min cardio

2 Rounds:

10 Sit Ups

5 Burpees

10 Light KB Swings


10 Scap retractions

5 Kip Swings

Barbell Warmup + 5 High Hang Cleans + 5 Hang Cleans


EMOM x 8

3 reps of Hang Power Clean (unbroken)

*Build to a heavy set of 3


On the minute for 15 minutes:

1 20 Russian Kettlebell Swings (Rx+ 70/55) (Rx 55/35) (Fit 35/25)

2 15 Toes to Bar (Fit: Toes to KB)

3 Run or Row or Ski

*Score is your total calories on the run and/or row and/or ski. To get Rx, you must complete all other movements before the minute is up. Ideally, you will have 15-30 sec of rest on the KB Swings and T2B. Scale down if you don’t.


Pigeon Pose

Puppy Pose

T Shoulder Stretch

Thread the Needle


2 rounds

1 min Handstand Hold or Handstand Walk or Plank

20 V ups or GHD Sit-ups

20 Russian Twists

20 Superman’s or GHD Hip Extensions