Synergy Fitness – Functional Training M/W/F
Context – Practice
A1: Split Jerk (3-2-2-2-1-1-1-1 )
Increase weight with each set
A2: Single Arm Ring Row (8×3)
Round Robin Assault
In teams of 3 complete 9 rounds for time
9 KBS (Performance; 70lbs, *Athletic; 53lbs, Health; 35lbs)
Assault Bike Cals (Performance; 7, *Athletic; 5, Health; 3)
Only 1 person working at a time (other 2 rest) and they must complete the full round (T2B + KBS + AB) before the next person goes.
Each team member must complete 3 rounds
Scaling Guide: 9 – 12 mins (Combined for team)
This is a sprint. Go all out on each round and use the time when your teammates are working to recover.
Work to get the everything unbroken & hustle between movements. Slow transitions times will add up over the 9 rounds.
When you’re “on deck” be ready to go as soon as your teammate is done with the AB.