Saturday
Warm-up
Warm-up
4:00 Bike or Row (EZ Pace)
Immediately Into…
AMRAP x 6 MINUTES
10 Alt. Groiners
5 Bootstrappers
10 Alt. Reverse Lunges (Barbell Optional)
5 Good Mornings
10 Alt. Elbow Punches
5 Shoulder Press w/ :01 Pause at the Top
Workout
Metcon (Time)
FOR TIME*
20 Back Squat (185/135)|(135/95)
30 Hand Release Push-Ups
30 Front Squats (135/95)|(95/65)
30 Hand Release Push-Ups
40 Overhead Squats (115/75)|(75/55)
30 Hand Release Push-Ups
50 Air Squats
20 Back Squat (185/135)|(135/95)
30 Hand Release Push-Ups
30 Front Squats (135/95)|(95/65)
30 Hand Release Push-Ups
40 Overhead Squats (115/75)|(75/55)
30 Hand Release Push-Ups
50 Air Squats
*Barbell comes from the ground for all Squat Sets
(Score is Time)
KG BB 1: (85/60)|(60/42.5)
KG BB 2: (60/42.5)|(42.5/30)
KG BB 3: (50/35)|(35/25)
Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Quads / Hammies Roll
5:00 Quads / Hammies Roll
(No Measure)
