Saturday – 2/9/2019

The Workout for Saturday is:

WARM-UP

(Primer)

4 Minute Machine @ mod pace

(Mobility)

60 sec Banded Lat Stretch /side

60 sec Elbow in Band PNF Stretch

(Specific)

Barbell Warm-Up

PARTNER WORKOUT

5 Rounds for Time

-20 Synchro Burpees OTB

-14 Cal Row for Each Partner

-10 Thrusters (185/125)(Rx+ 225/155)

-8 Shoulder-to-Overhead

EXTRA CREDIT

[Weightlifting]

Deadlift

5 x 3 @ 75-80%

[Gymnastics]

EMOM x 8

25-50′ HS Walk

Put markers on the ground every 5′ to simulate the open.

[Movement Conditioning]

50 Banded Push-Ups

50 Regular Push-Ups

[Conditioning]

Calorie Row

60 – 50 – 40 – 30 – 20 – 10

Each for time

Rest equal work to rest

Rest 6-10 Minutes

4 x 40 Cals

Rest 2 minutes between

[Midline]

4 Sets

10 Side Bends /side

10 Pallof Presses /side