Thursday 6.27.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class.

• We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell to let everyone know. Also, let a coach know before the lift so he or she can record your personal record. Finally, be sure to post your personal record on the PR window by the boxes.

Essentials:
A.
Teams of 3-4
For Time :
Assault Bike x 35 cal
Dumbbell Burpee Thruster x 40 reps
Dumbbell Front Rack Walking Lunges x 45 ft
Box step Overs x 50 reps
Jumping Pull Ups x 50 reps
Dumbbell Box Step Overs x 45 reps
Bear Crawl x 90 ft
Row x 35 Cal

B.
Mobility
Lizard x 1 min Per side
Squat Hold x 2 min
Pigeon x 1 min Per side
Squat Hold x 2 min
Seated straddle x 1 min
Squat Hold x 2 min
Standing straddle x 1 min
Squat Hold x 2 min

Fitness:
A.
Teams of 3-4
For Time :
Assault Bike x 35 cal
Dumbbell Burpee Thruster x 40 reps 35/20
Dumbbell Front Rack Walking Lunges x 45 ft 35/20
Box Jump Overs x 50 reps 24/20
Pull Ups x 50 reps
Dumbbell Box Step Overs x 45 reps (35/30) (24/20)
Handstand Walk x 45 ft
Row x 35 Cal

B.
Mobility
Lizard x 1 min Per side
Squat Hold x 2 min
Pigeon x 1 min Per side
Squat Hold x 2 min
Seated straddle x 1 min
Squat Hold x 2 min
Standing straddle x 1 min
Squat Hold x 2 min