• Friday

    Silvaback Athletics – Rumble Fit Class

    Warm-up

    Warm-up (No Measure)

    1. Foam Roll x 5

    2. Banded OH Prep x 2

    3. 2 Rounds of:

    50 Singles

    10 ‘Air’ KB Swings

    10 Kipping Swings (no pull up)

    10 Ring Rows

    Metcon

    Metcon (Time)

    Rumble Team Chipper

    800m Run

    100 Russian KB Swings 70/55

    80 Pull Ups

    60 Weighted sit ups 45/25 (plate on chest)

    40 Push Ups

    800m Run