Rose City Barbell – Group Training

Metcon (Time)

“Freezer Burn”


Calorie Bike

Russian Kettlebell Swings (70/53)

10 Meter Shuttle Sprints
Weight on the Kettlebell should be something that athletes could complete in 1-2 sets each round. On the 10 Meter Shuttle Sprints, place two cones 10 Meters apart. Each time one part of the body makes contact beyond the cone is one rep. If unable to bike, complete equal calories on the rower.