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