Thursday, October 19, 2017

Last Sunday, BCF members took advantage of a beautiful day for a fun “fall” hike to test their fitness!

EMOM 15, choose a challenging weight (try to work heavy on cleans and rows). Slow and heavy versus fast and light:
Min 1: Double KB Hang Cleans Fx: single arm KB Hang Cleans
Min 2: Plank Hold Elbows
Min 3: 3 Part Renegade Rows
 
4 Rounds of
Min 1: Box Jump Overs 24/20
Min 2: Alt. Suitcase Carry Step ups 50/35, Fx:35/20 (20″” for all)
Min 3: Assault Bike Calories
Min 4: Rest