Saturday 9/1
Warm-up 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 Strength 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 #workoutoftheday
