See you guys on Tuesday!

We will miss you guys! Have a great weekend :)


Strength time cap is 15 minutes

A.1: Push Press (3x6 tempo 30X0)

-Don't forget the 3 second slow lower -Don't rest the bar in front rack between reps

A.2: Single Arm Ring Row (3x10 tempo 20X0)

Metcon (AMRAP - Rounds and Reps)

20 Minute partner AMRAP 20 meter sled drag 20 meter bear crawl 20 meter kettlebell famers carry *alternate each round *score is amount of rounds you get as a team *10m= 1 rep for all exercises

Extra Work

a: Kettlebell Press (3x12 tempo 30X0 )

*3 second lower

b: Weighted Pull-ups (3x6 )

-1 second pause at top and bottom of pull-up (normal speed of descent and raise) -Load if able -Unload with feet on box or bands -Maintain hollow position throughout *NO KIPPING!

c: Dumbbell External Rotation (3x12 tempo 20X0)

- Prone @ 90 degrees


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