Saturday 6/16


Warm-up

Partner Warm-up Accumulate 2 miles on bike + RA 1-arm Waiter Walk x 50ft + 5 1-arm Press (slow decent) LA 1-arm Waiter walk x 50 ft + 5 1-arm Press (slow decent) Banded Rows X 20 Deadbug x 10/side x 3 sets

Strength

A: Bent Over Row (4x4-6 Reps 20X1 Tempo )

Each set begins every 2:30 Shoot for heavier then last time

Metcon (Time)

Partner Workout For Time: 1K Row 100' Handstand Walk 100 Pull-ups 100 Box Jumps, 24/20" 20 Rope Clmbs 100' Handstand Walk 1K Row Note: 1. Switching 1K Row every 250m. 2. Switch every 10' on the HS Walk. 3. Switch every 10 reps on the pull-up and box jump. 4. Switch every 2 reps on the rope climb.

#workoutoftheday

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