Saturday – 7/6/2019

The Workout for Saturday is:

WARM-UP
Coach’s Choice

PARTNER WORKOUT
For Time
-120 Wall Balls (20/14)
-80 American KB Swings (55/35)
-60 Handstand Push-Ups
-40 Deadlifts (225/155)
-20 Muscle-Ups (40 Pull-Ups)

Beginning at 15:00
3 Rounds
-20 Front Squats (135/95)
-30 Lateral Burpees

Beginning at 25:00
-100 Shoulder-to-Overhead (135/95)

Time Cap = 36 minutes

EXTRA CREDIT

[Accessory]
2 Rounds
Single-Arm Ring Row x 12 /side
Banded Lat Pull Down x 20
*Rest about 60 seconds between stations

1 Round
-100 Tate Presses
*Use anywhere from 3 to 8# DBs

[Gross Conditioning]
4 Rounds
-60 sec DBall Bearhug (150/100)
-60 sec GHDSU
Rest 60 seconds

[Engine Builder]
Running Endurance Option
60 minute Hike
Get outdoors and participate in a low intensity activity that allow you to enjoy friends and nature.

Rowing Endurance Option
4 Rounds
-Row 3000m @ 5k PR pace
Rest 2 minutes between