Synergy Fitness – Functional Training: Tu/Th/Sat
Deadlift (7 x 1; 7 sets of 1 rep)
-Same weight as Monday
-Same weight for all 7 sets
Weighted Pull Up (7 x 2; 7 sets of 2 reps)
In 2 minutes:
15 ‘heavy’ Russian KBS 70/53lbs
Then with remaining time ride AB for max cals
Rest 2 minutes
Record total cals on AB
Scaling Guide: 80-40cals
You may have to trade off with a partner b/c of limited number of bikes.
Try and get through the kettlebell swings as fast as possible (unbroken, or with a single rest).
Go for broke on the AB due to the 2 minute rest!
OPTIONAL CASH OUT
Metcon (No Measure)
800m Run… NOT FOR TIME
*use this to flush out lactic acid in your legs from the AB
*then do a saddle/couch stretch