5 rounds for time
15 clapping pushup
15 double under
15 squat pull down
500M run
If you can't do a clapping pushup on the floor, stack our new zebra tatami mats to elevate your hands high enough off the floor to where you can do the clapping pushup. Sub for double unders, 3x singles and 3x jumping jacks. Squat pull downs, ask the trainer for a demo. Basically you stand with your feet in deadlift stance and use your hip flexors to pull yourself down to the bottom of a squat. Your feet will come off the ground slightly while switching to a squat stance, land at the bottom of the squat by forcefully pulling yourself down.
Post time and scaling to the white-board or post to Comments
Kate "Killer" Rawlings workout
15 seconds 45lb jumping back squat, then rest for the remainder of the minute
200M row, then rest for the remainder of the minute
10 rounds, 20 minutes total. Record reps per round.
Cool down: turkish get-ups, 3 right, 3 left - 15lb bar, 20lb bar, 25lb bar (use OLY training bar)
Kate decides the weights for her training partners to use for the jumping back squats and TGUs
RESULTS:
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