Workout

PARTNER WORKOUT

Teams of 2...


FOR TIME

1000m Row

60 Single KB Goblet Squat (70/53)|(53/35)

600m Farmers Carry 2x(70/53)|(53/35)

60 Strict Chin-ups

600m Farmers Carry

60 Single KB Goblet Squat

1000m Row


*Partner 1 works while Partner 2 rests. Partners alternate every 250m on the row. Partners walk together during the farmer carries and may switch as needed.


35:00 Hard Cap. Get as far as possible.

 

Homework

 SNACK WORK

3 - 5 SETS

9/9 Reverse Lunges (DBs @ sides)

15 Goblet Squats (AHAP)

100m Sprint


-Rest 2:30 b/t Sets-



3 - 5 SETS 

10 Barbell Strict Presses @ 2111

15 Clapping Push-ups 

10 Dips @ 2111


-Rest 1:30 b/t Sets-



For Time

25 TTB

50 GHDS

25 TTB

 

 CONDITIONING

With A Partner...


5 ROUNDS

20 Front Squats (135/95)

30/20 Cal Bike 

40 Box Jump Overs (24/20)


Rest 5:00


5 ROUNDS

40 HSPU

30 Cal Ski

20 Push Jerks (135/95)


*Break up movements however!


GYMNASTICS

A. Warm-up

10 MINUTES

Practice free standing handstand hold


B. EMOM x 30 MINUTES

MIN 1 - 1 Legless Rope Climb

MIN 2 - 3 Strict MU

MIN 3 - 25' - 50' HSW

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