Saturday – 12/7/2019

The Workout for Saturday is:

PARTNER WORKOUT
Get as far as possible in 15 minutes….
-30 Ground-to-Overhead @ 50% effort
-60 Pull-Ups or 20 Muscle-Ups
-30 Ground-to-Overhead @ 60% effort
-60 Pull-Ups or 20 Muscle-Ups
-30 Ground to Overhead @ 70%
-60 Pull-Ups or 20 Muscle-Ups
… And so on….

[REST 5 MINUTES] you’re gonna need it 🙂

3 Rounds for Max Reps
-1 minute of Max Cal Row
-1 minute of Max DB Thrusters (50/35)
-1 minute of Max Cal Bike
-1 minute of Max Devils Press (50/35)
-1 minute Rest

*Teams of 2. Only 1 person working at a time

*I want everyone to use personal weights on the first section. Talk to your partner and make a strategy. If I had to make an Rx it would probably go like this:
135/95
155/105
185/125
205/135

EXTRA CREDIT

[Strength]
EMOM x 10
3 Push Presses (work at heaviest weight possible)

[Accessory]
4 Rounds, NFT
-25 GHDSU
-15 GHD Hip & Back Extensions