Saturday 5.11.19

“Zembiec”

5 Rounds
11 Back Squats
7 Strict Burpee Pull-Ups

400M Run

* RX (185#/125#), Intermediate/ 55+ (135#/85#), Beginner (45#/35#)

Above & Beyond

Cool Down

2 Rounds (6 Minutes)

2 Minutes Frog 
1 Minute Child’s Pose with Shoulder Variation 

Strength

8 X 3 Back Squat 

*@60% (focus on speed).

3 X 5 Dumbbell Box Jump 

*Hold Dumbbells off to your side and jump on a box with proper landing form (knees with toes, absorbing landing).
**Pick a height and weight that are challenging, but no busted shins. 

Endurance

Assault Bike 

Every 3 Minutes X 30 Minutes (20/14 Calories)
*No pacing! 

Gymnastics

6 X 8 Knees to Elbow 

Chelsea JungComment