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
