• Monday

    Silvaback Athletics – Rumble Fit Class

    Warm-up

    Warm-up (No Measure)

    1. Foam Roll x 5

    2. 2 Rounds of:

    10 Light KB Swings

    10 Air Squats

    10 Pass Throughs

    200m Row

    Weightlifting

    Back Squat (Work up to a Heavy Set of 3)

    Back Squat (At 80% of Part A. 6 x 2)

    Metcon

    Metcon (Time)

    Rumble WOD

    4 Sets of:

    15/12 Calorie Airdyne

    10 Front Squats 135/95

    Rest 2 Min.

    Metcon (Time)

    Endurance WOD

    400m Run Repeats x 4-5 Sets

    Rest 1:1

    Metcon (No Measure)

    Cool Down:

    800m Run at an easy pace