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FRIDAY VELOCITY

1
Jan

FRIDAY VELOCITY

VELOCITY

Warm-up

Warm-up (No Measure)

30 Jumping Jacks

Assisted Lateral Lunge Stretch, lat stretch on rig, alternate :30 x6 sets

SKILL WORK

KB Deadlift review

KB Swing

Ski Erg

Weightlifting

(Experienced Athletes)

Shoulder Press (3@70%, 3@80%, 3+@90%)

Metcon

Metcon (No Measure)

8 Tabata Rounds KB Swings

**Rest 2:00**

8 Tabata Rounds Rowing

**Rest 2:00**

8 Tabata Rounds Ski or Bike
Start on different movements if need be.

TABATA Kettlebell Swings (AMRAP – Reps)

TABATA ROW (CAL) (Calories)

Tabata Ski Erg (Calories)

Tabata Bike (Calories)

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