Relay Slow

A relay circuit driven by the team doing snatches- they finish and move to sliders which pushes everyone to their next station

Name: Relay Slow

Location: side street

Date: 6/16/23

Q: baker

PAX: Road-trip, venom, ole, vino, feisty, laces, Dora, mellow, styles, bling, chick, Girl Scout and the FNG spokes

Warm-up: roll the dice- squats, jacks, lunges

The Thang: 7 station relay circuit: snatches, sliders, Pallof, bosu, banded raises, kb swings, boat hold arm raise

Snatches: 10 each side + 10 hard count lateral bounds

Sliders: army crawl or lunges

Pallof: 10 each side alternating- slow

Bosu roll-ups

Banded front raise

KB swings

Boat hold (light weights)side arm raise

Finisher: abs: 30 twists, 20 knee to elbow, 10 windshield wipers