Saturday – 2/15/2020

The Workout for Saturday is:

PARTNER WORKOUT
In teams of 2, complete the following for time:
3 Rounds
-20 KB Swings (choose weight/variation)
-20 Wall Balls
-20/11 Cal Fan Bike
-20 Goblet Reverse Lunges
-20 Box Jump Overs

~REST 2:00~

2 Rounds
-30 KB Swings
-30 Wall Balls
-30/24 Cal Bike
-30 Goblet Reverse Lunges
-30 Box Jump Overs

~REST 2:00~

1 Round
-60 KB Swings
-60 Wall Balls
-60/48 Cal Bike
-60 Goblet Reverse Lunges
-60 Box Jump Overs

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
4 Rounds NFT
-25 GHD Sit-Ups
-100′ Sandbag Bearhug Carry (150/100)
-1 Peg Board

[Gross Strength]
EMOM x 10
-1 Deadlift
*Use heaviest weight across all 10 sets

[Applied Strength]
EMOM x 15
-1 Snatch
*Work up based on feel.

[Engine Builder]
4 Rounds
-Row 1000m
-Rest 1:00

Bike Sub: Yes, Bike 3:30
Run Sub: Yes, Run 3:30
Ski Sub: Yes, same parameters 
*Track your Time/Cals for each round.