Saturday 9/1


Partner Warm-up (you go/I go) 100m Run Together 10 Shoulder Taps/side 10 Push ups 10 Russian KB swings 10 Sit ups x 2 + Miniband FireHydrants Miniband Glute bridges


A.1: Good Mornings (3x10)

A.2: Bench Press (3x7-9; add 5% more then 2 weeks ago)

A.3: 1-Arm Farmer's Carry (3x50'/side)

Metcon (AMRAP - Rounds and Reps)

AMRAP 18 Teams of 2: 100/75m row 10 DB Hang Power Snatch; 50/35# (5/side) 5 Box Jumps, 24/20" **you go/ I go format here **p1 does a full round then P2 goes. **100/75m is 100/75 Reps

Extra Work

Metcon (AMRAP - Rounds and Reps)

AMRAP10 1 Legless Ropeclimb 12 Push Press, 95/63 2 Legless Rope Climbs 12 Push Press .95/63 etc

Metcon (Distance)

40 Minute Run @ conversational pace


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