Run- Row- Run

Ages 5 and 6

Row 200m//Run 200m//Row 200m

Ages 7-17

Row 250m//Run 400m//Row 250m

Time Cap: 8 minutes

*tie break will be their first row time

Farmer Carry-  Burpees

5 Rounds

100 ft Farmers Carry
Burpee Over Box

Variations:
Farmer Carry Ages 5-6 10 lb DB/ Ages 7-9 15lb DB/ Ages 10-13 26#KB/ Ages 14-17 35#KB

Burpee over Box:
Ages 5-6 Climb over 24" x 5 reps per round/ Ages 7-13 Climb Over 30" x 5 reps per round/ Ages 14-17 Jump overs 20" x 10 reps per round

Squat and Run

5 Minute AMRAP
(grab cone and run it to the other side)

30 squat variation
20 -10 meter shuttle sprints
20 squats variation
10 -10 meter shuttle sprints
10 squats variation

Max 10 meter shuttle sprints  

Squat Variation:
Ages 5-9: Air Squats
Ages 10-13: 20# single dumbbell goblet squat
Ages 14-17: 20# dumbbell thrusters

Sat, September 28, 2019 9:00 AM - 1:00 PM US Mountain Standard Time
Blade Method Fitness

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